This is a power clean and jerk, simply referred as clean and jerk. It is done exactly like the power clean, except that once you stand to the recovery position, you then perform the jerk part. A jerk is named due to the position of your feet. When you press the weight upward, you press and sink at the same time into essentially a lunge position. Most people cheat and do a shallow lunge, but in a jerk, you want to do a full lunge so the trailing legs knee is not more than 4 inches from the floor, closer if you can. Because you are using one leg as the power base in this exercise, the maximal weight is generally one-half what you do with a front squat. And, in case you do not know how much for that, a front squat weight load is not more than 80-85% of what you do for a back squat.

Phase 1:
This is the first pull. The first pull begins at the middle of the shin and ends at the top of the knee cap. Once again, posture must be correct, arms straight, heels flat, chest up, knees pushed out and eyes straight ahead. The grip for the power clean should be one to two hand grips outside the shoulder to allow for a proper rack (see photos below).

Phase 2:
The second pull: begins at the top of the knee cap and ends at mid-thigh (just as with the snatch). This is the most explosive part of the lift. The arms are still straight and the bar is as close as possible to the body. The feet should begin to leave the floor while shrugging at the same time (again, as with the snatch).

Phase 3:
This phase is called the high pull. It begins at mid-thigh and ends about chest level.
At this point, you should again be fully extended, on the toes, elbows are bent and pointing upward (not back or down). Make sure that the arms remain straight until this phase is reached. If you bend the arms before this phase, you will lose leverage and speed.

Phase 4:
This phase is the rack position. This position is very different than the rack position of the snatch because the bar is going to rest across the clavicle or collar bone with the elbows pointing out and not down. As you make the transition from phase three to phase four the feet should make the audible popping sound again. Be certain to maintain the momentum of the lift or the sound will not be made, i.e., the speed of the lift will be too slow and proper form, along with its benefits, will be lost. Additionally, you will likely not be able to complete the lift. The rack position also has two positions. You can either rack with a little bend of the knees or rack by going down into a full squat position. Both positions should be practiced to become fast at the movement. The primary benefit of the full-squat position is that a much heavier load can be used because the bar does not have to be pulled as high.

Phase 5:
This is the recovery position from the squat, not the final recovery. Just as with the snatch, the recovery is completed by standing straight and tall with the weight resting across the collar bones, feet back to starting position, two long seconds of hold, and the lift is complete. Follow the same steps for the dumbbell version.

Phase 6:
From the squat recovery in Phase 5 above you will now execute a dual movement. Flex about 4 inches in the knees; from this point drive upward doing a press (like a military/overhead press) while at the same time dropping extremely rapidly into a jerk or lunge position. It doesn’t matter which leg is forward as long as you are comfortable and have good balance and control of the weight load. You should hear a distinct pop of the feet while going into the lunge otherwise, you are too slow in your movement. While in the lunge position, stabilize the overhead press for 2-3 seconds. Then, move the front foot back, sliding it, about 4-6 inches; then, step up to the front foot with the rear foot so you are standing erect and lower the weight back to your shoulders.

Drop the bumper weights to the floor and prepare by approaching the bar for the next repetition.

1. Begin by standing straight, knees slightly flexed, feet approximately shoulder width apart – width varies dependent on your height; the taller you are, the wider the stance.

2. Squat down maintaining erect shoulders facing forward. Keep your weight in your heels with your feet pointed slightly outward. As you squat, your knees will track with your feet, i.e., knees will point in same direction as feet.

3. At the bottom of the squat your eyes will be straight forward, weight in heels (do not let heels come off floor), and your hip crease will be just below the top of the knee. You can either put your hands to your shoulders, cross your arms, or extend your arms during the squat. If you extend your arms, the arms will track the same direction as the thighs so that at full squat your arms are level with the floor/thighs.

4. Stand and get ready for next repetition.

Phase 1:
Phase one of the snatch begins from the UAP (universal athletic position) by pulling the bar off the floor while maintaining a strong, proper posture (do not round the back). Keep the bar as close to the body as possible. This is commonly referred to as the first pull. The first pull ends about the middle of the thigh.

Phase 2:
Phase two is referred to as the second pull. This phase is the shortest and most explosive motion of the entire snatch movement. The second pull starts at mid-thigh and ends at the middle of the hip. At this point, the arms are still straight, the body is almost completely extended and the heels should come off the floor while simultaneously shrugging with the shoulders.

Phase 3:
Phase three is called the high pull. The high pull starts at the middle of the hip and ends at the lower portion of the chest. At this point, the body is completely vertical and fully extended. The arms are bent with the elbows pointing upward. The toes should be the only part of the body still in contact with the floor. The bar should still be as close as possible to the body (the further away it is, the heavier the weight will seem.

Phase 4:
This is the “rack” phase, which has two positions. Depending upon the lifter (beginner or advanced), you have two options. However, both positions should be practiced to ensure efficiency. If you are “power” snatching, there will be very little knee bend – this is specifically the case in Cross-fit. If you are doing a “full snatch,” a full squat (see description of full snatch-squat lift) will be required to properly execute this lift. Whichever lift is being performed the rack position should start at the chest and end overhead (the front bar should line up with the back of the head). In this position (from phase three to phase four), the feet should leave the floor for a brief second and should make an audible “pop” when returning to the floor. If there is no distinct sound, either the motion is too slow or it is primarily the upper body that is doing the work and not the full body as is desired. The timing should be such that your arms should lock the bar out as the feet (heels) hit the floor. This would be termed a “marriage of gravity” in either lifting or the martial arts.

Phase 5:
This is the recovery phase and should be the easiest part of the lift, but it is also the most important. Successful performance of this phase indicates the lift was done correctly. Depending on which lift was performed, the power snatch or full snatch, stand up with the arms locked out fully above the head, weight in hand (feet should be back to original starting position). Hold the weight for two long seconds and lower the weight to the floor. If you are using bumper weights, you can simply drop them from the raised position and control them once they hit the floor. Captions are above picture.

The UAP (universal athletic position)

Snatch Lift (first pull – starting position)

Snatch Lift (starting second pull)

Snatch Lift: Ending second pull, transition into high pull.

Snatch Lift: the “high pull.”

Snatch Lift: the rack position with little knee bend (bend shown is a little deeper than needed, but is for heavier weight loads).

Snatch Lift: recovery position

In mechanical terms, the power clean and the snatch are very similar. The main difference is that the weight, i.e., the bar, is not being moved as far in the power clean as in the snatch. Thus, a larger weight load is permitted. From the UAP, let us compare the power clean to the snatch. The width of the feet in the snatch is a bit closer. The width of the feet in the power clean is at least shoulder width, but may be a little wider depending upon the height of the hips. The grip should be one and one-half hand widths inside the snatch grip (each side). Also, in the power clean, the hips are a little lower compared to the snatch, which requires a higher hip adjustment to compensate for the wider grip. Except for these few adjustments, the two lifts are the same.

Also, while the power clean is the full name, this lift is commonly simply called “the clean.” Other phases include clean pull, clean high pull, clean and press, and clean and jerk.

Phase 1:
This is the first pull. The first pull begins at the middle of the shin and ends at the top of the knee cap. Once again, posture must be correct, arms straight, heels flat, chest up, knees pushed out and eyes straight ahead. The grip for the power clean should be one to two hand grips outside the shoulder to allow for a proper rack (see photos below).

Phase 2:
The second pull: begins at the top of the knee cap and ends at mid-thigh (just as with the snatch). This is the most explosive part of the lift. The arms are still straight and the bar is as close as possible to the body. The feet should begin to leave the floor while shrugging at the same time (again, as with the snatch).

Phase 3:
This phase is called the high pull. It begins at mid-thigh and ends about chest level.
At this point, you should again be fully extended, on the toes, elbows are bent and pointing upward (not back or down). Make sure that the arms remain straight until this phase is reached. If you bend the arms before this phase, you will lose leverage and speed.

Phase 4:
This phase is the rack position. This position is very different than the rack position of the snatch because the bar is going to rest across the clavicle or collar bone with the elbows pointing out and not down. As you make the transition from phase three to phase four the feet should make the audible popping sound again. Be certain to maintain the momentum of the lift or the sound will not be made, i.e., the speed of the lift will be too slow and proper form, along with its benefits, will be lost. Additionally, you will likely not be able to complete the lift. The rack position also has two positions. You can either rack with a little bend of the knees or rack by going down into a full squat position. Both positions should be practiced to become fast at the movement. The primary benefit of the full-squat position is that a much heavier load can be used because the bar does not have to be pulled as high.

Phase 5:
This is again, the recovery position. Just as with the snatch, the recovery is completed by standing straight and tall with the weight resting across the collar bones, feet back to starting position, two long seconds of hold, and the lift is complete. Follow the same steps for the dumbbell version.

Phase 1: Grasp bar and first pull.

Phase 2: First pull (this phase is the clean pull).

Phase 3: Keep motion of 2nd phase (first pull) going into 3rd pull – this is actually the clean high-pull position.

Phase 4a: Keep motion of pull going as your flip/rotate the bar onto your shoulders and begin squatting. At this point you have gotten under the bar to begin final completion of the lift.

Phase 4b: From the rack position above you move into a full rack, front-squat position. Stabilize your position before attempting to stand.

Phase 5: The recovery position. Stand after the squat, stabilize again; drop your bumper weights to the floor – do not hang onto them, just drop them on the platform. Approach bar and begin next repetition.

Phase 1:
This is the first pull. The first pull begins at the middle of the shin and ends at the top of the knee cap. Once again, posture must be correct, arms straight, heels flat, chest up, knees pushed out and eyes straight ahead. The grip for the power clean should be one to two hand grips outside the shoulder to allow for a proper rack (see photos below).
Phase 2:
The second pull: begins at the top of the knee cap and ends at mid-thigh (just as with the snatch). This is the most explosive part of the lift. The arms are still straight and the bar is as close as possible to the body. The feet should begin to leave the floor while shrugging at the same time (again, as with the snatch).
Phase 3:
This phase is called the high pull. It begins at mid-thigh and ends about chest level.
At this point, you should again be fully extended, on the toes, elbows are bent and pointing upward (not back or down). Make sure that the arms remain straight until this phase is reached. If you bend the arms before this phase, you will lose leverage and speed.

Phase 1: Grasp bar from proper position and execute first and second pull keeping motion going.

Phase 3: Passing through 2nd into 3rd pull so that bar is approximately at bottom of chest while on balls of feet – one continuous motion. Drop weights onto floor after lowering them back to extended arm position.

Phase 1:

This is the first pull. The first pull begins at the middle of the shin and ends at the top of the knee cap. Once again, posture must be correct, arms straight, heels flat, chest up, knees pushed out and eyes straight ahead. The grip for the power clean should be one to two hand grips outside the shoulder to allow for a proper rack (see photos below).

Phase 2:

The second pull: begins at the top of the knee cap and ends at mid-thigh (just as with the snatch). This is the most explosive part of the lift. The arms are still straight and the bar is as close as possible to the body. The feet should begin to leave the floor while shrugging at the same time (again, as with the snatch).

Phase 1: Grasping the bar and then, the first pull. Note hand grip is narrower by one hand width on either side than the snatch pull.

Phase 2: the second pull. On balls of feet and shoulder shrug at same time as in the snatch pull. Note however that because grip is closer that the lift will not go as high on the hips as in the snatch pull because your arms are more extended due to closer grip.

Phase 1: Grasping bar and first pull.

Phase 2: 2nd Pull, bar up past hips coinciding with shoulder shrug and bar at height of pull while on balls of feet. For proficient lifters, light weight use will generally propel you slightly into the air off the balls of the feet at the height of the pull.