Clean and Jerk
By Ralph Klisiewicz, certified Chicago personal trainer and a muscle activation technique specialist
Although Clean and Jerk is not an exercise that is very commonly used by a personal trainer, it offers great value to an exercise program design.
Clean and jerk is an Olympic competition that test ones strength and power like no other exercise. Therefore, one needs to properly progress to this exercise. Before I would place a personal training client on this exercise, I would make sure that this client can perform all the components of the clean and jerk with control. In other words, the client must be able to perform squats, standing shoulder presses, and lunges. In addition, as a personal trainer I would not begin the exercise if a client demonstrates any mechanical imbalances that cause him/her pain or stiffness.
One of greatest advantages of clean and jerk is that it develops power-that is strength divided by time (Not to mention coordination). This is why personal trainers often refrain from this exercise-it is demanding and risky and its aim rarely commensurate a client’s goal. However, no other exercise will work EVERY muscle in your body like the clean and jerk.
In addition, this exercise does not have to be performed like it is by power lifters. For example, I had some of my athletic clients use very light weight and perform about 15 repetitions. Most needed at least 2 minutes of rest after it and felt as if they just ran 4 flights of stairs. I have mixed this exercise in between some light circuits or sometimes to break away from slow and controlled movements, associated with general strength training. Of course, as personal trainer, I have always made sure that the client was able to perform the movement with absolute control, and only then I progressed through weight.
This video demonstrates technique for clean and jerk