Power Clean and Jerk

The start of the pull should be smooth, keeping the back angle the same as the bar is lifted from the floor. It pays no dividend to attempt to rip the bar from the floor, as this may cause a loss of kinetic chain.

Strive to extend the body upwards, keeping the arms straight, standing on the toes, and keeping the head still. When weights are heavy, the upward extension of the body is the only effective means of developing the force required to lift the bar sufficiently high. This force is produced by the legs, not the arms.

Focus on rapid movement under the bar into the Power Clean receiving position. The action of the arms to maintain upward force on the bar at the start of the drop under the bar determines the quickness of the athlete’s downward movement.

Foot movement must be fast to facilitate rapid downward movement under the bar into a strong.

In the receiving position, the athlete’s upper body will be forward-leaning, mirroring the body position used in the Front Squat.

Practising catching the bar at different heights. When weights approach 90% intensity (heavy), the receiving position needs to be low, as in position B.

Practise brief pauses in the receiving position (for a count of 2), with elbows high and the bar into the neck, and focus on bracing the body. This bracing is highly important when performing maximal Cleans and Power Cleans.

Is this illustration a moment in time during the Power Clean, the Clean or the Front Squat? If the athlete has good technique, it is impossible to tell.

The time between standing up from the Power Clean and beginning the dip for the Jerk should not exceed a count of 4.

The dip should be strictly vertical, and the upper body should remain vertical in the receiving position, with hips directly under the bar.

The dip should not be a violent bar-rattling action, but instead a purposefully slowed and controlled action with a brief pause (half a second) at the lowest point. A fast dip tends to cause postural instability at the bottom, and greater upward force is required to change the direction of the bar. At heavier weights, the bar bends, causing significant problems for those who perform fast, short dips.

It is worth noting that at high performance levels in Olympic Weightlifting, the bar rises only to the middle of the forehead, or perhaps the eyebrows, during the drive phase. That is an upward drive from the shoulders of approximately 20cm.

During the Drive Phase, the bar must sit on the shoulders, and the elbows must be stationary. Rising up on toes at the end of the Drive gains 2-3 cm of body and bar elevation.

Always practise pausing in the Jerk receiving position and recovering slowly to the finishing position, moving your front foot first. Build balance, stability and confidence.

The ability to support heavy weights overhead in a deep Jerk receiving position as illustrated requires a patient, well-planned process. It is unfortunate when athletes are hastily introduced to the Jerk without the proper process. The Jerk is just as hard, if not harder to the Snatch to learn and mastering the process of learning the receiving position is the key to success.