How To Perform Clean & Jerk

1. This exercise is a pretty complicate exercise that can be the cause of injury. Please consult a trainer who can guide this exercise before perform.
2. Starting position: With both feet a little wider than the torso, grip the barbell a little wider than the shoulders. The knees and arms should not overlap.
3. Pull to knee level: With your arms straight, pull the barbell up to knee level without losing balance.
4. Stretching body to grabbing barbell: Extend your ankles, knees, and hips in the vertical direction of the ground, strong and fast, and raise the barbell like throwing it upward.
5. Sit and stand up: With the barbell thrown up, go down to sit and receive the barbell on your collarbone, and stand up while maintaining balance.
6. Jerk: Bend your knees and quickly raise the barbell over your head. After raising the barbell, put the barbell down on the floor.

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