Clean and Jerk

Instructions

1. 1

   Stand with your feet shoulder-width apart and the barbell on the floor in front of you.

2. 2

   Bend your knees and hinge at the hips to lower down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.

3. 3

   Drive through your heels and extend your hips and knees to lift the barbell off the floor, keeping it close to your body.

4. 4

   As the barbell reaches your thighs, explosively extend your hips, shrug your shoulders, and pull the barbell up towards your chest.

5. 5

   As the barbell reaches chest height, quickly drop under it and catch it at shoulder level, with your elbows pointing forward and your palms facing up.

6. 6

   From the catch position, press the barbell overhead by extending your arms and pushing the barbell straight up.

7. 7

   Lower the barbell back down to the starting position and repeat for the desired number of repetitions.