How to Do the Perfect Clean and Jerk (Complete Guide)
Master the two-phase Olympic lift that builds explosive power, coordination, and total-body strength in one dynamic movement.
Perfect Clean and Jerk Technique
The clean and jerk is a two-part Olympic lift combining explosive pulling power with overhead pressing strength. ChAIron's AI coaching ensures perfect execution of both phases with optimal timing and technique.
Step-by-Step Form Guide
- Clean Setup:Grip bar shoulder-width apart, feet hip-width, shoulders over bar
- Clean Pull:Drive through legs, extend hips explosively to shoulder level
- Clean Catch:Drop under bar, catch in front squat position
- Clean Recovery:Stand up with bar at shoulder level
- Jerk Setup:Reset feet, engage core, prepare for overhead drive
- Jerk Drive:Dip and drive bar overhead while splitting legs
- Jerk Recovery:Bring feet together, bar stable overhead
Common Mistakes to Avoid
- Using arms too early in the clean pull
- Not dropping low enough to catch the clean
- Poor front rack position affecting the jerk
- Pressing instead of splitting in the jerk
- Uneven split stance in jerk recovery
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
- Clean pull timing and power development
- Catching position depth and stability
- Front rack position and elbow height
- Jerk split stance and balance
- Overhead position and lockout
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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