Clean and Jerk (6 Phases for full lift)
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 and dumbbells, the maximal weight is generally one-third 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 60% 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, i.e., UAP position. Bend down and grasp each dumbbell in your hands using your legs to position yourself (do not just use the back) so that a dumbbell hangs about to the top and beside each knee. If you are using heavy dumbbells you may wish to use an over-locking grip, i.e., fingers over top of thumb.
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.
Lower the dumbbells to the floor and prepare for the next repetition.