Once you perfected the
execution of the Hang Clean in its basic form, jumping and on the Bosu, you can
learn the Power Clean and Jerk by adding one powerful movement to the Hang Clean
which is a dynamic overhead lift.
The Power Clean and Jerk is the ultimate dynamic structural exercise that will further improve your explosive power, coordination, balance, proprioception and power endurance.
Like all dynamic structural exercises, the Power Clean and Jerk stresses the muscles, tendons and ligaments more than the regular static, single joint exercises. You need to develop strong strength base and need to progress gradually with resistance and number of sets and reps. The damage to tissues is usually quite extensive after a few sets of Power Clean and Jerk - you need 48-72 hrs rest for repair and adaptation
1. Hold dumbbells with a hook grip. With your back straight, flex your knees and hips into a quarter
squat position. Arms are fully extended (hanging like ropes)
2. With a powerful, explosive and simultaneous extension of the hips, knees and ankles, drive the
dumbbells straight up parallel with your body. When the dumbbells reach the level of your hips,
start a powerful shoulder shrug and flex your arms with the elbows up and forward.
3. Stack dumbbells at shoulders.
4. Flex your knees and hips and move back
5. With a powerful extension of the hips, knees and arms, push the weights up from this front squat
position until your entire body is fully extended.
6. Flex your arms, hips and knees, lower the weights to your shoulders and move back to front squat
position.
7. Extend your hips and knees and with the weights stacked at shoulders move up and immediately
rotate your elbows back and
8. Let the dumbbells free fall into the starting position from where the cycle for the next repetition
may begin.
The Power Clean and Jerk is the ultimate dynamic structural exercise that will further improve your explosive power, coordination, balance, proprioception and power endurance.
Like all dynamic structural exercises, the Power Clean and Jerk stresses the muscles, tendons and ligaments more than the regular static, single joint exercises. You need to develop strong strength base and need to progress gradually with resistance and number of sets and reps. The damage to tissues is usually quite extensive after a few sets of Power Clean and Jerk - you need 48-72 hrs rest for repair and adaptation
1. Hold dumbbells with a hook grip. With your back straight, flex your knees and hips into a quarter
squat position. Arms are fully extended (hanging like ropes)
2. With a powerful, explosive and simultaneous extension of the hips, knees and ankles, drive the
dumbbells straight up parallel with your body. When the dumbbells reach the level of your hips,
start a powerful shoulder shrug and flex your arms with the elbows up and forward.
3. Stack dumbbells at shoulders.
4. Flex your knees and hips and move back
5. With a powerful extension of the hips, knees and arms, push the weights up from this front squat
position until your entire body is fully extended.
6. Flex your arms, hips and knees, lower the weights to your shoulders and move back to front squat
position.
7. Extend your hips and knees and with the weights stacked at shoulders move up and immediately
rotate your elbows back and
8. Let the dumbbells free fall into the starting position from where the cycle for the next repetition
may begin.
See diagram below plus video
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