Barbell Clean and Jerk

How to do the Barbell Clean and Jerk

1. 1Stand with your feet shoulder-width apart and the barbell on the floor in front of you.
2. 2Bend at your hips and knees to lower yourself and grasp the barbell with an overhand grip.
3. 3Lift the barbell by extending your hips and knees, keeping your back straight.
4. 4As the barbell reaches your thighs, explosively extend your hips and shrug your shoulders to pull the barbell upward.
5. 5Drop under the barbell and catch it on your shoulders in a squat position.
6. 6Stand up from the squat position, then dip slightly by bending your knees.
7. 7Explosively extend your knees and push the barbell overhead.
8. 8Lock your arms and stabilize the barbell overhead.
9. 9Lower the barbell back to the starting position.

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