The Clean & Jerk - George Popplewell (1958)

Here is a lifting channel that I've been enjoying and getting great ideas from:  

 

"I love to lift. I think of my training as 'barbell do'. I don't want to get tied down to expressing my body in just Powerlifting or just Strongman or just Olympic lifting. Even as a competitor in All-Round Lifting, which contests hundreds of lifts, I feel the need to do more. Do I try to Squat more, Snatch more and do 'regular' lifts? Yep, I'm freed by them and not tied down by them. 

This channel is about me trying to figure out my own 'way of the barbell'." 

https://www.youtube.com/@61pwcc/videos 

THE CLEAN & JERK

by George Popplewell 

(1958)

Photos by Bruce Klemens

The third of the classic lifts is a fascinating one. It is intended to bring out the strength qualities found in both the press and snatch. From a strength point of view, great pulling power and the ability to hold heavy weights overhead are necessary if a person desires to become a good performer on this lift. 

Tremendous power in the legs, hips and lower back is essential in the clean, while this same power must be supplemented by strong shoulders, elbows and wrists in the jerk. All the muscular power, the tendon strength, quick reflexes and a terrific mental driving force must be brought into play by the lifter for this lift. Many world class performers can elevate double bodyweight using this lift. In the lower bodyweight divisions, in particular the bantamweight class, the two and a half times bodyweight mark is in reach. 

Needless to say, this cannot be achieved without good technique. Technically there are two distinct styles of cleaning; namely the squat and split. The question of whether a lifter should squat or split has already been discussed by various writers in this magazine {Reg Park Journal, thanks to Liam}, and will not be repeated here. In the jerk the split method of dropping under the bar is universally adopted by weightlifters. {1958}. 

THE SPLIT CLEAN 

When a lifter takes his position at the bar, the feet are placed hip width apart with the toes pointing directly forwards. The grip is wider than shoulder width, usually two to four inches wider than the grip for the press. He then takes a "set" position at the bar (occasionally a dive is used). 

A hook grip is used by most lifters. At the bar the lifter sits so that the back of the thigh is parallel with the platform. The back is flat, the arms are long and straight, with shoulders eased slightly forwards over the bar. The head is kept in line with the back, ready to drive upwards and backwards. 

The lifting of the bar is initiated by powerfully straightening the legs as in a dead lift. The bar moves vertically upwards while the head starts its drive backwards and upwards. As the bar passes the knees, the hips are driven powerfully forwards and upwards. Here the chest is raised and at the same time the back and hips straighten. Then the arms continue pulling the bar, while the legs and back become fully straightened. The combined centers of gravity of the lifter and barbell should be traveling over the balls of both feet. The bar is lifted higher by the lifter rising on his toes. 

At this point the bar is just below waist height. The feet are then simultaneously driven off the platform to start the split or squat under the bar. This movement is extremely fast. As the body drops under the bar, the wrists are flicked back from a cocked position, while the elbows are thrust quickly forward. The weight is then caught across the clavicles behind the deltoids. This is the clean position and should be very strong. The feet should be split fairly wide apart and should not be in line but offset. The femur and tibia of the front leg making approximately a right angle in this position. The knee of the rear leg is slightly bent.

The recovery from this position is similar to the recovery for the snatch, only the bar is held in a different position. The lungs are almost emptied as the recovery is made. 

THE SQUAT CLEAN 

The starting position and pull are identical to that for the split clean. As the bar reaches a point just below waist height, the lifter should be on his toes. Then the feet are jumped slightly outwards with toes pointing outwards to land on flat feet. The back and head should be erect. As the feet hit the platform the bar is caught on the clavicles behind the deltoids, the elbows having been driven quickly forwards and high under the bar. For extra control in the clean position the elbows are brought slightly inwards. 

The recovery is made by powerfully straightening the legs. The hips move forward in recovery while the head moves slightly back for balance. The elbows must be kept high during recovery. The chest must not be allowed to sag. 

THE JERK

Having come erect {stop it, ya wiseacre!} with the bar held on a high chest, the lifter then prepares himself for the jerk {I said STOP!}. The elbows are held forward to secure the bar on the chest and the total weight is equally balanced over both feet which should be hip width apart and pointing forwards. 

The jerk is initiated by making a controlled dip of the knees. The head is tilted slightly back during this dip. The knees are not bent too far. The upward journey of the bar commences with a vigorous extension of the knees. The trunk is then thrust forward and upward while keeping it in a vertical position throughout. 

The arms drive upwards until the bar reaches a region near eye level, when the lifter's legs are fully straightened. Here, the lifter rises on the balls of the feet. The feet leave the platform simultaneously to split firmly under the bar. The split is fairly deep. The rear leg is only slightly bent, while a right angle is formed by the thigh and lower limb of the advanced leg. 

The chest must be kept high as the lifter tries to place the upper arms vertically above the shoulder joints. This permits a better and freer shoulder movement. 

The technique for recovery {place worn out A.A. joke pun here} from the jerk {include last three words for worn out codependent pun instead} is similar to that of the snatch or clean. The jerk has to be held for two seconds before lowering. To help lock the joints under the bar, the wrists are cocked back, the head is pushed forward, the chest is kept high and the knees firmly braced. Throughout the jerk, the head and eyes are kept to the front to enable the back to be kept straight. 

BREATHING 

Two breaths are taken during the clean & jerk. The first one is taken either just before the start of the pull or just as the bar is pulled upwards at the beginning of the clean. As the bar is caught high on the chest exhalation occurs, the lungs being almost being almost evacuated as the recovery starts. The second inhalation is taken just as the jerk is started.

TRAINING

During training 60-90% of the lifter's best result in the clean & jerk should be used. The maximum weight in training should not be higher than the starting poundage for competition. Double and single repetitions in the movement are best adhered to.

A squatter should practice plenty of front and orthodox squats for recovery power. 5 sets of 5 repetitions maximum will bring about good strength increases. The splitter can practice dipping in the split position with the weight held across the clavicles. Elbows should be kept high throughout these movements. 

TECHNICAL EXERCISES 

1) Standing with the bar held high on the chest with a grip as for the press, jerk the barbell without splitting. 

2) Standing with the bar held high on the chest with narrow grip, make an insignificant jerk and simultaneous split.

3) Take a light barbell, hold it with straight arms and straight legs. Squat or split under the weight, gaining assistance from rising on the toes, and trying to get under the bar as fast as possible. Drive the elbows through quickly and high. 

Perform 3 sets of 3 repetitions. 

POWER EXERCISES 

1) Power cleans

2) High pulls (from time to time on a belt)

3) Push jerks

4) Half squats with bar in front position

5) Upright rowing {covert Hoffman influence, across the pond!}

6) Box cleans. 

7) Supporting exercises.

Do not try all the technical and power exercises in one training session. Merely select an exercise that will help to counteract a weakness and practice it at the end of the session. 

3 sets of 3-5 repetitions using heavy weights will benefit the lifter. Over a  long period of time practice various movements, striving for good positions throughout. 

Enjoy Your Lifting!