Clean and jerk how to#
Clean and jerk full#

Follow it up immediately with another set of pullovers. Rest for two to three minutes and then do another clean and jerk set of 10-12 reps with a lighter weight. After the first set do a set of fifteen pullovers with a light weight. The last rep should be very hard but do not compromise form at any point. Start off with a few light warm-up sets to get both mentally and physically prepared. His website is Okay, lets get back to those of you that know what a clean and jerk is and have solid form already. If possible make an appointment with him or attend one of his courses. My highest recommendation is my friend Mike Burgener who is an incredible Olympic lifting coach based in San Diego. Trust me this is not an exercise you want to learn by watching some jack ass on “youtube” do clean and jerks with abysmal form.

Clean and jerk how to#

If you are new to the clean and jerk and want to incorporate it into your program do yourself a favor and find a qualified strength coach that is well versed in Olympic lifting and can teach you how to do the clean and jerk properly. You have to actually be good at the skill of doing clean and jerks in order to make this program effective. If that is the case than clearly this is not the program for you. Some of you may be wondering what the clean and jerk is. To say this exercise gets you huffing in puffing is a serious understatement. Even those of you that have good numbers with low reps will be shocked with how light you have to go to crank out high reps. Trust me high reps sets of clean and jerks are brutal. However, just because it is simple in design does not mean that it is easy in application. No doubt it is certainly a simple program that stands in contrast with the overly complicated programs that are promoted all to often today. Yes only two exercises and one is just a wrap up exercise rather than a primary one. When done in high reps it is incredibly brutal and as a result Radar recommended that you only do Clean and Jerks and pullovers in this program.

Clean and jerk full#

With the Clean and Jerk program you are going to focus on the barbell clean and jerk, which is a killer full body exercise that works just about every muscle in the body. The program can be used to lose fat or pack on size size. Perhaps even more brutal than the squat or deadlift programs. The few that have tried know one thing about this program: it is incredibly brutal. While many trainees are familiar with the squat program and even the deadlift program, few trainees are aware of the incredibly beneficial clean and jerk program for packing on some size. Legendary bodybuilding writer and founder of Ironman Magazine Peary Radar is well know for his high rep squat and deadlifting programs for building serious size and strength. The Peary Rader Clean and Jerk Body Transformation Program