Power Clean and Jerk

Overview

The Power Clean and Jerk is a key exercise for progressing performance in the Clean and Jerk. For athletes who have one or more years of experience in training, it is the most effective exercise for working on the Jerk in the 80-90% intensity range. It is more effective than Jerk from Racks because the bar is safely dropped to the floor between reps.

Key Coaching Objectives

1. Athletes must pay an equal amount of attention to technique in both the Power Clean and the Jerk.
2. Power Cleans are a more effective exercise than pulls for developing the technique of the pull. In particular, the need to achieve a Power Clean requires devotion to pulling as long as possible before movement under the bar.
3. Every effort should be expended to movement under the bar as rapidly as possible.
4. Elbows must be high in the receiving position of the Power Clean.
5. Athletes should practise brief pauses in the receiving position and focus on bracing of the body.
6. The time between standing up out of the Power Clean and beginning the dip for the Jerk should be not be longer than a count of 4.
7. All the usual technical rules should apply in the Jerk. The dip should be strictly vertical and the upper body should remain vertical in the receiving position, with hips under the bar.
8. Athletes should pause momentarily in the Jerk receiving position and recover slowly to the finishing position.
9. The lockout should be fully maintained until the finishing position is attained.