How to Do the Perfect Clean and Jerk (Complete Guide)

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

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

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