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Clean and jerk
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== Variants == === Clean === The ''clean'' in clean and jerk implies a '''squat clean'''.<ref>{{cite web |url=https://www.onnit.com/academy/squat-clean/ |title=The Squat Clean: How To Do It & Why Your Workout Needs It |first= Joe|last= Wuebben|date=October 23, 2019 |work=Onnit Academy }}</ref> The start of squat clean is similar to a [[deadlift]], the lifter then fully extends and shrugs to pull, moves the bar up while dropping the body under the bar, catching it between the shoulders and clavicles with the elbows up in a squat, before standing up with the bar.<ref>{{cite web |url=https://breakingmuscle.com/clean-and-jerk/ |title= How to Do the Clean & Jerk for Total-Body Strength and Power|first= Aurélien |last=Zachwalinski|date= July 5, 2023|work=Breaking Muscle}}</ref> The '''[[Hang clean (weightlifting)|hang clean]]''' is similar to the squat clean, with the difference being beginning the movement with the barbell off the ground; ''hanging'' from the arms. Because one can no longer rely on the initial pull from the floor to hoist the bar sufficiently high, successful execution of the hang clean relies on a powerful extension of the hips and a strong consecutive pull. In '''split clean''', the legs are split during the lift, with one leg forward and the other leg backward before moving to a standing position. It was more common in the past for clean and jerk, but it is now rare. It may be performed by those who do not have the flexibility or are too tall to perform a squat in the clean well.<ref>{{cite web |url=https://ironmind.com/articles/jim-schmitz-on-the-lifts/Split-Lifting-Technique/ |title=Split Lifting Technique |first=Jim |last=Schmitz |work=Iron Mind }}</ref> The '''continental clean''' involves lifting the bar from the floor to the final clean position by any method of the lifter's choosing so long as the bar is not upended and does not touch the ground. The bar may be rested on the legs, stomach, or belt. Hands may be removed and replaced.<ref>{{cite book|title=Official Rulebook of the USAWA|year=2014|publisher=Al Myers|section=section A21|url=http://www.usawa.com/wp-content/uploads/2010/05/RULEBOOK-8th-Edition.pdf|edition=8th}}</ref> The continental clean plays a special role in [[Strongman (strength athlete)|strongman]] training, where the use of a thick axle bar makes the additional steps of a continental clean necessary. {{anchor|power_clean}}The '''power clean''' which is similar to the traditional clean, differs in the catch position of the barbell. To execute the power clean, you need to catch the bar above parallel, where your hips are positioned above knees as the bar lands on your shoulders. To do so, you must pull the bar up higher in order to catch it, making it a difficult but great exercise to develop a strong pull.<ref>{{Cite web|url=https://chineseweightlifting.com/how-to-power-clean/|title = How to Power Clean like Chinese Olympic Weightlifters|date = 11 January 2021}}</ref><ref>{{cite web |url=https://sportsedtv.com/blog/so-you-think-you-re-good-at-the-power-clean-weightlifting |title=So, You Think You’re Good at the Power Clean? |date=25 March 2022|work=SportsEdTV }}</ref> {{anchor|muscle_clean}}The '''muscle clean''' to be executed needs extra upper body strength, where once you’ve extended your knees and hips for that initial upwards drive, they must remain that way. Without dropping into a partial squat to catch the bar on your shoulders, you have to purely rely on your upper body strength to get the bar onto your shoulders, making it an extremely difficult movement to execute.<ref>{{cite web |url=https://mirafit.co.uk/blog/15-clean-exercise-variations/ |title=15 Clean Exercise Variations |date=2 October 2024|work=Lisanne Van Ingen for www.mirafit.co.uk }}</ref> === Jerk === [[File:Jianghairong-cj001.jpg|thumb|The lifter catches the barbell in a partial squat position in a power jerk, but lowers to a full squat position in a squat jerk]] The '''split jerk''' is the most common of the three forms of jerk used in competitions, therefore the term ''jerk'' normally implies a split jerk unless an athlete prefers a different style of jerk.<ref>{{cite web |url=https://www.catalystathletics.com/exercise/60/Split-Jerk/ |title=Split Jerk |work=Catalyst Athletics }}</ref> In split jerk, the lifter dips down their hips and propels the barbell upward by performing a short jump. The lifter then 'splits' their legs and catches the bar with straight arms above their head. The split in the split jerk is not as deep as in split clean or split snatch, and moving too low in split jerk can lead to injury.<ref name="miller" /> In the '''power jerk''' or push jerk, the lifter performs the same dip and jump movement, but unlike the split jerk, the lifter catches the barbell in a [[partial squat]] position. Power jerk may be used synonymously with push jerk, but a distinction may be made with push jerk being a type of power jerk where the feet stayed connected to the platform instead of being lifted.<ref>{{cite web |url=https://www.catalystathletics.com/article/2194/Split-Jerk-Power-Jerk-Squat-Jerk-Why-Who/ |title=Split Jerk, Power Jerk & Squat Jerk: Why & Who|first=Greg |last=Everett|date=September 6, 2018 |work=Catalyst Athleteics }}</ref> The '''squat jerk''' is like the power jerk in how the lifter catches the barbell in a squat position, but unlike the power jerk, the lifter catches the barbell in a full squat position with the barbell locked out above their head. The squat jerk requires considerable shoulder stability and flexibility to avoid injury, and it is therefore practiced only by a small minority of lifters.<ref name="miller">{{cite book |title=The Sport of Olympic-Style Weightlifting|first= Carl |last=Miller|url=https://books.google.com/books?id=nvg31rO1dM0C&pg=PA112 |date=2011 |publisher=Sunstone Press |page= 112|isbn=9781611390841 }}</ref> === Single arm === A single arm is used instead of two. The weight lifted is usually a dumbbell or kettlebell. A barbell can also be used. The movement is broadly similar to the two armed clean and jerk, although there are various changes to the range of movement and posture.<ref>{{cite web |last1=Dawes |first1=Jay |title=Unilateral Dumbbell Clean and Jerk |url=https://journals.lww.com/nsca-scj/fulltext/2017/04000/unilateral_dumbbell_clean_and_jerk.12.aspx |website=Strength and Conditioning Journal |access-date=2 September 2022}}</ref> As a form of unilateral exercise, a single arm clean and jerk can be beneficial for core strength as the lifter has to work to stabilise the off-centred weight. It can also help to reduce an excessive strength imbalance which has developed between the different sides of the body. For example, in a two armed clean and jerk, there may be a muscle imbalance meaning that the right arm is performing an excessively large amount of the work and the left arm an excessively small amount. By using the single arm style and alternating between each arm, it can be ensured that each arm is performing the same amount of work.<ref>{{cite book |last1=dos Medios |first1=Robert |title=Power Training: Build Bigger Stronger Muscles Through Performance Based Conditioning |url=https://books.google.com/books?id=WtPX2YNz7ZkC&dq=push+press+unilateral&pg=PA29 |date=18 September 2007 |publisher=Rodale |page= 10|isbn=9781605298689 }}</ref>
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