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 clean and jerk 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