Clean and Jerk
1
The Clean and Jerk is a two-part exercise. Firstly, in the clean phase, pull the barbell from the floor to a racked position across the deltoids. Bend your knees and drop to a squat, then extend and explode upward to a standing position. Secondly, in the jerk phase, the bar is racked overhead by pushing with legs and arms, then splitting under the bar. Finally, stand up with the bar overhead.