How To Improve Your Clean And Jerk

MASTER THE FRONT RACK.

How to improve your clean and jerk. Align the bar over the balls of your toes. Personally I prefer them to be higher. However if you are just starting out it.

Hold your breath and brace your core slightly. Written by Sage Burgener. Building off of that the approach to enhancing clean and jerk technique is relatively simple.

Just as focusing on the deadlift push press and clean will carry over to a stronger all-around clean and jerk doing clean and jerks will strengthen those individual moves. Breathe in brace hard and use the lats that were graciously given to you. Grab the bar just past the shoulder width.

These are the reasons why the front squat is your key to a better kettlebell clean and jerk. Perform a clean to your shoulder with your hips pushed backwards. As a result actually performing the clean and jerk should form the cornerstone of any training program.

Quickly drive your heels changing the energy to your favor as you use your arm to lift overhead locking out your elbow. A nasty front rack position can kill a good lift. Step up close to the bar so that it is about over the middle of your foot.

This will insure that the recovery from the deep squat in the clean is relatively easy and there is enough leg strength left for a successful jerk drive. The lifter will gain crucial flexibility and range of motion needed by performing this stretch for 10 to 20 seconds prior to perfomring the clean and jerk. If possible do it in one fluid motion - it is legal in CrossFit competition.