1. Start with the barbell on the ground and stand with your feet hip-width apart. Bend at the hips and knees to grab the bar with an overhand grip, slightly wider than shoulder width.
2. Engage your core and keep your back flat as you drive through your heels to lift the bar off the ground. Keep the bar close to your body as you pull it upward.
3. As the bar passes your knees, explosively extend your hips, knees, and ankles to create momentum to bring the bar up to your shoulders. This is the "clean" portion of the lift.
4. As you reach full extension, quickly drop under the bar by bending your knees and catching it on your shoulders. Allow your elbows to come forward so they are facing out and the bar rests across the front of your shoulders.
5. Stand up straight, keeping the barbell on your shoulders to prepare for the jerk.
6. To perform the jerk, bend your knees slightly, then explosively extend your legs while simultaneously pressing the bar overhead.
7. As the bar ascends, split your legs into a lunge position, with one leg forward and the other back, to assist with balance and getting under the bar.
8. Stand up straight, bringing your feet back to hip-width apart, with the barbell locked out overhead.
9. Carefully lower the barbell back to shoulder level and then to the ground to complete one repetition.
Safety Tips: Warm-up properly before attempting this lift. Use a weight appropriate for your level of strength and technique. Keep the bar close to your body throughout the lift. Move quickly under the bar during the transition between the clean and the jerk. Use a spotter or perform this exercise within a squat rack with safety bars when lifting heavy weights. Focus on maintaining proper form throughout the exercise to prevent injury.
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