Full Squat Clean and Jerk
The Clean and Jerk exercise can be broken down into 4 key stages to perform the exercise: First Pull, Second Pull, Catch Position and Jerk then returning the bar safely to the ground.
First Pull: 1 The first pull initiates the movement of the bar from the ground, setup position should be addressed the same as deadlift setup; identified on the deadlift exercise page. From the setup position, force exertion through planted feet extend the knee joint concentrically contracting the Quadriceps; causing upwards movement of the bar as you begin to stand up until the bar reaches the knee joint. Movement of the bar should flow over the surface of the lower body following the curvature of the lower limbs. As the bar approaches the knee joint the Second Pull stage is initiated. Second Pull: 2 Second pull commences as the bar travels past the knee joint, Gluteus concentrically contract, hip abductors eccentrically contract, extending the hip joint, forcing the pelvis to an anterior position. Thus generating greater velocity, as the hips move forward the direction of the bar continues vertical movement, nearly making contact with the pelvis. Vertical movement of the bar should continue over the abdominal muscles assisted by the concentric contractions of the posterior Deltoids and Triceps; pulling the bar upwards to pectoral level. When the bar reaches pectoral level the catch phase is initiated. |
Their are two variations of Olympic lifting movements, the first movement we are going to be breaking down is the Clean and Jerk. The principle of the movement is to transition the bar from a stationary position on the floor to an elevated overhead position. Several muscles are targeted during the clean and jerk, due to the complexity and duration of the exercise, muscles activated include: Gastrocnemius, Hamstrings, Quadriceps, Gluteus, Erector Spinae, Core and Deltoids.
The Clean and Jerk exercise should be completed on a flat gym service, with no objects or participants obstructing the flight path of the bar and observing from a safe distance away. Specialist bumper weighted plates are advised for health and safety, with the use of clips to ensure the weight remains securely on the Olympic lifting bar. It is important to remember that a neutral spine position should maintained throughout the exercise, to decrease the chance of injury when completing the exercise. The provided video demonstrates a full Clean and Jerk with correct technique used to execute the exercise. Further skill and technique breakdown information is also provided Catch Position: 3
The catch position marks the end of the pulling phase of the movement. After completion of the First and Second pull phase, the bar will have successfully travelled from the floor over the knee joint and continued vertical movement up to pectoral level. The Catch Position enables the athlete to drop under the bar as its still moving vertically, positioning themselves in the Front squat rack position at the bottom of the squat. Thus enabling correct position for the Jerk section of the exercise. As the bar travels past the abdominal region towards Pectoral height, Quadriceps eccentrically contract causing knee flexion which forces the participant to drop slightly under the height of the still travelling bar. As knee flexion occurs, posterior Deltoids rotate and isometrically contract, forcing elbow position to transfer anteriorly. Elbows transfer to in front of the bar, where the bar is then caught in the Rack position resting on the clavicle and anterior deltoid. The bar is caught at the bottom of the front squat position, Quadriceps and Gluteus concentrically contract as force is exerted generating knee and hip extension as the athlete stands up to a vertical position, marking the end of the Catch Position. Jerk Phase: 4 As the athlete returns to a vertical standing position with the bar successfully transferred to the catch position the Jerk Phase is initiated. From the vertical position, Quadriceps eccentrically contract, Hamstrings concentrically contract causing knee flexion, initiating a downwards movement. Downwards movement with the bar should continue until knee flexion reaches roughly at 110 degree angles, slight bend in the knee joint. At which point Quadriceps and Gluteus change to a concentric contraction, and hamstring switches to a eccentric contraction causing knee extension, forcing the movement of the bar upwards; generating momentum. As knee extension reaches 180 degress, straight leg, Deltoids simultaneously eccentrically contract and Triceps concentrically contract, pushing the bar from the rack position to an overhead position. This causes extension at the elbow joint and abduction at the shoulder joint, movement of the bar should continue until the elbows reaches full extension in a lockout position with arms vertically extended above the head. This signifies completion of the Clean and Jerk exercise. Then safely return the bar to the floor, by adducting the shoulder joint and flexion of the elbow joint back to the rack position. From the rack position posteriorly rotate elbows and Deltoids to position the bar at hip level then in a controlled manor reverse deadlift the bar to the ground. |
Snatch LiftThe other Olympic lifting movement is commonly known as the Snatch lift. Like the Clean and Jerk the preliminary purpose of the exercise is to transition the bar from a static position on the floor to an elevated over head position with arms fully extended. Like the Clean and Jerk multiple muscles are activated and targeted to complete the exercise due to the nature of the movement. Muscles activation patterns of the Snatch lift include; Gastrocnemius, Hamstrings, Quadriceps, Abdominals, Erector Spinae, Deltoids, Latissimus Dorsi, Rhomboid and Triceps. It is worth noting that a neutral spine positions should be maintained at all times to avoid risk of injury.
The Snatch lift should be completed from the floor, with no objects obstructing the flight path of the bar. Ensure any spectators are a safe distance away from the bar in all directions. The use of specialist Olympic bars and Bumper plates is advised for health and safety reasons, with the use of safety clips attached to each side of the bar. To the right is a brief demonstration video provided to show a full Snatch lift executed with correct technique, safely and efficiently. Further skill and technique breakdown information is also provided Transition Phase: 3
The transition phase is the movement from above the knee joint to the hip level, transitioning between the first and second pull movement. Flight path of the bar should flow closely over the surface of the leg until hip level. As the bar passes over the knee joint Quadriceps, gluteus concentrically contract, hamstrings and abductors eccentrically contract, extending the hip and knee joint to a standing vertical position, where the bar should be at hip level. Arms should still be locked out with shoulders posteriorly rotated, chin parallel to floor and looking forward. Knees should be positioned vertically under the bar. Weight should be transferred from the mid foot to heel position of feet placement. To ensure flight path of the bar stays close the body when initiating the second pull Second Pull: 4 The Second Pull phase is the most explosive movement during the snatch lift, where the bar travels from hip level to an over head position. The second pull begins at hip level, triple extension of the ankle, knee and hip joint generate the momentum for the bar to travel vertically overhead. Planter pressure is generated by gastrocnemius concentrically contracting extending the ankle joint. Knee extension is generated by the Quadriceps concentrically contracting and the hamstrings eccentrically contracting. Hip extensions is caused by the concentric contraction of the Gluteus and eccentric contraction of the Abductors. Abdominals should be activated, shoulders posteriorly rotated as the bar reaches level with the diaphragm or bottom of the sternum, indicating the end of the second pull |
The Snatch lift is broken down into 5 key stages: Set-up position, First Pull, Transition Phase, Second pull and Catch and Recovery
Set Up Position: 1 Grip placement should be established firstly, when standing vertically position hands wide enough so that bar rests on the crease of the hips, should be tested by bending at the hip joint with straight arms, the bar should still rest at the crease of the hips. The Olympic bar should the be placed vertically over mid foot position, on the ground. Knees bent at 60 degree angle, or until shins are making contact with the bar. Hips flexed and positioned above knee level. Shoulders placed vertically over the bar, posteriorly rotated; with elbows fully extended in a locked out position. Chin parallel to the floor looking forward, maintain neutral spine position. First Pull: 2 The first pull initiates movement from the stationary floor position to level with the knee joint, as extension of the knee joint starts. From the Set-Up position, Quadriceps concentrically contract, hamstrings eccentrically contract as force is exerted through the mid foot position. The bar is lifted off the ground, to the knee joint, as extension starts to occur. Hips should remain above knee level, as gluteus muscles concentrically contract, and below shoulder height, to maintain neutral spine positions as arms are locked out and chin is parallel to the floor. Centre of gravity should be positioned vertically over the bar Catch and Recovery: 5
The Catch and Recovery phase is the final part of the snatch lift. The phase is initiated after the triple extension during the second pull. As the bar is moving past the bottom of the sternum the Trapezius concentrically contract creating a shrugging motion. Elbows flex as the posterior deltoids and scapula's concentrically contract, keeping the bar close to the body as the bar travels upwards. From this position the quadriceps, gluteus eccentrically contract and hamstrings, abductors concentrically contract creating knee and hip flexion. Allowing the athlete to drop under the bar to an overhead squat position. As the athlete drops under the bar elbows full extend to a lockout position, Deltoids, latissimus Dorsi, Pectorals and Abdominals isometrically contract to stabilise the bar, stopping it from falling forward or backward. The bar should be positioned vertically over the back of the head. From this position Quadriceps, Gluteus concentrically contract and Hamstrings, Abductors concentrically contract creating knee and hip extension. Deltoids, latissimus Dorsi, Pectorals and Abdominals isometrically contract until full extension of the hip and knee joint. When the athlete is standing in a vertical position with the bar vertically overhead with locked out arms the movement is complete. |