Barbell Power Clean And Jerk

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The barbell Power Clean and Jerk is a compound exercise that targets the Legs and Shoulders.

It involves explosively lifting the barbell from the ground, using the Legs to generate power.

The Shoulders are engaged during the clean and the jerk, where the barbell is lifted overhead.

While other muscles are involved, the barbell is the primary tool for targeting the Legs and Shoulders.

Stand with your feet shoulder-width apart, toes slightly turned out, and the barbell on the floor in front of you.
Bend at your hips and knees, keeping your back straight, and grip the barbell with an overhand grip, hands just outside your knees.
Take a deep breath, brace your core, and lift the barbell off the floor, extending your hips and knees until you are standing tall.
Quickly pull the barbell up, keeping it close to your body, by explosively extending your hips and shrugging your shoulders.
As the barbell reaches its highest point, drop under it by bending your knees and hips, catching it on your shoulders with your elbows forward.
Stand up, keeping the barbell on your shoulders, and then quickly dip your knees and drive through your legs to press the barbell overhead.
Lock out your arms overhead, with your biceps next to your ears, and then lower the barbell back to your shoulders.

Start by positioning your feet shoulder-width apart, with the barbell resting on the floor in front of you. Bend your knees and hinge at the hips, keeping your back straight and chest up. This engages your legs and activates the powerful muscles in your lower body, preparing them for the explosive movement ahead.
As you begin the lift, explode upwards by extending your hips and knees simultaneously. This generates maximum force and power, propelling the barbell upwards. Keep your shoulders engaged and your arms straight, allowing the momentum to carry the barbell upwards.
Once the barbell reaches its peak height, quickly drop underneath it by bending your knees and hips, while simultaneously pulling yourself under the bar. This is known as the “catch” phase of the clean and jerk. Engage your shoulders by shrugging them upwards and forwards, creating a strong foundation to support the weight.
As you catch the barbell, ensure that your elbows are high and your wrists are straight. This position allows for a more efficient transfer of force from your legs and hips to your upper body, enabling you to stabilize the weight overhead. Keep your core tight and maintain a strong, upright posture to prevent any unnecessary strain on your lower back.
Finally, complete the exercise by driving the barbell overhead using the power of your legs and shoulders. Extend your