Exercise Library
Power Clean - Jerk
AKA Power clean into jerk
AKA Power clean into jerk
The power clean - jerk is a hybrid exercise that combines the power clean and jerk into a single movement. Note that this is not the same thing as a power clean + jerk, which is two distinct movements.
Perform a power clean, making sure to rack it with as close to a full grip as you’re able to, and brake hard with the legs.
Immediately drive up with the legs to push the bar up off the shoulders and complete a split jerk.
The key to the lift is a solid, balanced, precise power clean that allows you to drive immediately from the receiving position with maximal aggression.
Notes
If you’re unable to power clean with a jerk rack position, get as close as possible, and shift the position as you drive.
Purpose
This exercise can be used to train a more accurate turnover in the clean, better balance and posture in the clean, better braking in the receipt of the power clean, and provide some variety and fun to training.
Programming
Sets of 1-3 reps are suggested with weights anywhere from 60% to the lifter’s maximum power clean. Generally this exercise should be performed following any snatch variants and before heavier clean variants depending on what the intended emphasis of the workout is.
Variations
This movement can be followed by a second normal jerk, or clean & jerk.
Perform a power clean, making sure to rack it with as close to a full grip as you’re able to, and brake hard with the legs.
Immediately drive up with the legs to push the bar up off the shoulders and complete a split jerk.
The key to the lift is a solid, balanced, precise power clean that allows you to drive immediately from the receiving position with maximal aggression.
Notes
If you’re unable to power clean with a jerk rack position, get as close as possible, and shift the position as you drive.
Purpose
This exercise can be used to train a more accurate turnover in the clean, better balance and posture in the clean, better braking in the receipt of the power clean, and provide some variety and fun to training.
Programming
Sets of 1-3 reps are suggested with weights anywhere from 60% to the lifter’s maximum power clean. Generally this exercise should be performed following any snatch variants and before heavier clean variants depending on what the intended emphasis of the workout is.
Variations
This movement can be followed by a second normal jerk, or clean & jerk.
