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Power Clean and Jerk


1. Start with feet hip-width apart, toes slightly pointed out, and barbell on the ground.

2. Bend at the hips and knees to grip the barbell with an overhand grip, arms slightly wider than shoulder-width apart.

3. Lift the barbell off the ground by extending the hips and knees, keeping the back flat and chest up.

4. Drive through the heels to explosively extend the hips and knees, pulling the barbell up towards the chest.

5. As the barbell reaches chest level, shrug the shoulders and pull the elbows up and forward-facing.

6. Catch the barbell in the front rack position with elbows up and hips and knees in a partial squat.

7. Push the barbell overhead by extending the elbows and pressing the barbell up.

8. Lock out the arms and stand tall to complete the lift.

9. Lower the barbell back to the hips, and then to the floor, in a controlled manner.