DOING THE CLEAN JERK LIFT Isabella Viggiano STEP

DOING THE CLEAN & JERK LIFT Isabella Viggiano

STEP 1: STRETCH ! It is important to stretch because this lift is very advanced and complex, and you need to be warm to perform it safely!

STEP 2: THE STARTING POSITION Start down like you would a deadlift, knees aligned with toes, back straight, and core STABLE!

STEP 3: THE EXTENSION Extend the knees, and drive pelvis forward! Drive through the floor and keep upper body stable.

STEP 4: ST THE 1 CATCH Coming under the bar after the last step, make sure to keep those elbows up, and do NOT lock knees! You will be “catching” the bar in this step.

STEP 5: STAND INTO BEGINNING OF JERK Finishing the clean portion of the clean & jerk, stand up straight and keep core stable, and remember ELBOWS UP!

STEP 6: THE PRESS Make sure to DRIVE THROUGH THE FLOOR! Press that weight up using lower body momentum.

STEP 7: THE 2 ND CATCH Again, “catch” the bar on the “downward” motion, and keep those knees mobile enough to soften this catch, and keep the core tight!

STEP 8: THE FINISH! You did it! Stand up straight and proud!

THE END! - ONE MOTION ALL TOGETHER - ALWAYS PUSH THROUGH THE FLOOR - CHALLENGE YOURSELF - HAVE FUN!!

References: ◦ All photos from: google. com ◦ Knowledge and lecture information from: Exercise Prescription Course taken at Rowan University/Own Knowledge