The clean and jerk is the ideal in-season workout and designed to increase explosiveness.
In our weight room, the clean and jerk is our lift during the season. It builds explosiveness and has shown to keep athletes healthy. The clean primarily works the hamstrings, lattisumus dorsi, biceps, and trapezius muscles. Players learn with this lift to be explosive because it teaches them to produce a large amount of force in a very short period of time.
Another benefit of the lift is that it works the hips and glutes. They are two very important areas that have to do with power and speed. We preach controlling the weight during the complete cycle of the lift. The clean and jerk is one of the perfect lifts. You can have a whole, complete body movement workout in just one lift. My goals during the season are keeping the players on the field for practice to prepare and, most importantly, on the field to perform on game day. That is why this is my lift during the season.
Benefits of Using the Clean and Jerk for In-Season Lifting:
1. Full body workout
2. Low injury rate
3. Allowing rest (Train two days a week)
4. Quick workout
5. No need for heavy weight
6. Fast twitch muscle fibers (Low sets and low reps)
7. Flexibility
8. Explosiveness
9. Coordination
10. Balance
11. Endurance
12. Body positioning (See photo 1)
Power Development:
This listing is based on the work of Dr. John Garhammer.
What lift produces the most amount of power
(Based on a male of 220 pounds).
1. Clean and Jerk - 5400 Watts
2. Snatch - 3000 Watts
3. Dead lift - 1100 Watts
4. Back Squat - 1100 Watts
5. Bench Press - 300 Watts
You can see that the clean and jerk produces the most amount of watts (Power)
Progression of lifts:
(See photo 2)
1. Starting Position:
A) Feet flat under bar
B) Feet straight or slightly turned out
C) The back is flat and even or concave
D) Arms are straight and the elbows are rotated out
E) Head is up and the eyes focused straight ahead
F) The hips are higher than the knees
G) The shoulders are in front of the barbell
2. Lift-off:
A) Legs extend at knees
B) Balance shifts to heels
C) Angle of hips stays consistent
D) Shoulders are over the bar
E) Elbows out
F) Hips and shoulders rise simultaneously
G) Head straight, focused on a stable landmark
3. Power Position:
A) Push against the floor
B) Knees and hips shift forward and down slightly to jump position
C) Balance shifts toward mid-foot, but heels must stay fit
D) Elbows stay out
E) Arms straight
F) Head neutral
4. Extension:
A) Quick fast punch against platform by feet
B) Extension of ankle, knee and hips
C) Traps pull quickly
D) Bar jumps
E) Elbows stay out
F) Arms straight
G) Head neutral
5. Pull Under and Catch:
A) Active jump under the bar
B) Arms pull actively into position against the bar
C) Catch feet and hands hit together
D) Body tight
E) Catch and ride into bottom
6. Jerk – Dip and Drive :
A) Hips lower directly under bar
B) Weight toward heels
C) Drive feet quick and strong against floor
D) Weight moves toward ball of feet
E) Chest up
F) Press weight upwards while staying low
7. Jerk – Split and Catch:
A) Both feet move simultaneously and land together
B) Drive body down against bar
C) Front shin almost vertical
D) Weight on ball of rear foot
E) Shoulders and hips in line on catch
F) Feet and hands hit together
Clean and Jerk Progression: A variation to the lift before or after the clean and jerk repetition is having your players do an abdominal roll on the barbell.
Set up a weighted barbell and kneel on floor with hands placed under shoulders gripping the middle of the bar. Roll as far as you can forward without letting torso touch the ground. Use core strength to pull you back to starting position. (See photo 3).
About the Author: Tim Tobin is an assistant coach and the strength and conditioning coach at Tusculum College. In 2011, while at Kutztown State, he was voted the Samson Equipment Division II College Strength and Conditioning Coach of the Year. Tobin has a series of DVDs available at AFMvideos.com.