Clean and Jerk

The clean is all about the pull UP right? Wrong, – at least if you are paying attention to the greatest athletes in the sport. Let’s start with some concepts. There are really four variables that go into a clean and its success. The first two aren’t that variable – and we will get to the second two in a minute. 1) The height of the bar at the completion of the second pull. This is primarily a function of how tall an athlete is. So, if you are 6’4” you are likely going to pull it higher I am at 5’11”. 2) The height of the bar at the receiving position. This can definitely change based on bar speed, but we are talking about Olympic lifting, and deep squat catches, so in truth this height is only based on how tall an athlete is. I will likely catch lower than you if you are a towering giant. 3) The speed of the bar at the completion of the second pull. This seems like it is a variable, but in truth it is pretty consistent at differing heights. That is, if the bar gets to your chest then it was going speed X, and if it only gets to your waist height it was likely going speed Y – and that goes for almost everyone. We’re talking about the Olympic style clean, so this is actually almost a constant for most people. 4) The speed of the lifter as they move to receive the bar. Now here is the variable of all variables. Elite lifters know this, and if you watch enough video you will see it too; the ability to get under the bar quickly is the separation point between good, great, and elite. Now you can’t change your height so those are out in terms of improving your lifts. You can certainly change your strength levels, allowing you to pull the bar faster, and I am a big advocate for making this happen, At some point, though, even as the total weight lifted moves up, it will only go so fast. So what you can change is your own speed to the bar. To move faster to the bar I like to think of pulling myself under the bar, but not with the hands. I have to pull hard with my hips to get enough hip flexion to receive the bar low. WOD 1min Front Squat using last C&J weight used 10sec rest 1min Lateral Burpees 10 sec Rest 200m Sprint 1min Rest 4 Rounds Reps for Score ]]>