One of my goals during this off season, or season of improvements as I like to call it, was to try Olympic weightlifting. In traditional Olympic style weightlifting the athlete's goal is to lift a maximum weight in a single lift. That's not my goal. Although I am aware of the two main lifts- the snatch and the clean & jerk, I felt I needed some guidance in regards to my form and the phases of the lifts. As a trainer and exercise enthusiast I can say with certainty that in order to get better at something you should train with someone who is better at it than you are. When you've been doing something a certain way it's difficult to unlearn it - I see this quite often when working with new clients. So with that in mind I met with my friend and trainer
Marios Kyprianou. As a competitive powerlifter, Marios has extensive experience with these lifts and most importantly - he's good at them. You can check out our training session as we run through the different phases of the Clean and Jerk. It was a lot of fun and something different from my usual training. As with any exercise, ensure you have established the basic moves and proper form before adding or increasing your weight.
High Hang Clean
Notice the position of my elbows. The elbows should be higher than the shoulders and tucked in,
From the High Hang Clean we move into the "catch"
Remember to bend the knees, keep the hips back (not under the shoulders) and have the elbows facing forward.
Now we begin from below the knees, in a conventional deadlift position. This is the Low Hang position.
And now the Jerk from the low hang position
Remember come up tall, elbows face forward, bend the knees again. Catch the bar in a deep lunge position.
Bringing it all together - the full Clean and Jerk
Remember to set the feet!
Enjoy yourself in good health and fitness, Gena.