Editing Clean and jerk (section)

=== 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>