How To Improve Your Clean And Jerk

Failure to engage the lats will most likely result in an early arm bend or shift forward off the ground.

How to improve your clean and jerk. Front squat intensities are calculated at 105 of the clean and jerk. Sit your butt down and stick your. Grab the bar just past the shoulder width.

Hold your breath and brace your core slightly. Part 1. Breathe in brace hard and use the lats that were graciously given to you.

Position your feet in a shoulder width. 12-13-13 Project Mayhem - Increase Your Clean and Jerk Efficiency - YouTube. As you extend through your legs use that momentum to pull the kettlebell to your shoulder and rotate your wrist to a racked position.

Lift the bar in a smooth but fast motion. Performing this stretch warms up and loosens the muslce fibers in the the targeted muscles as they prepare for exercise. This will insure that the recovery from the deep squat in the clean is relatively easy and there is enough leg strength left for a successful jerk drive.

Building off of that the approach to enhancing clean and jerk technique is relatively simple. Perform a clean to your shoulder with your hips pushed backwards. If you want a faster more efficient Clean and Jerk then you want to minimise the time you spend transitioning from the clean to the jerk.

If possible do it in one fluid motion - it is legal in CrossFit competition. The better your front rack is the better chance you have of standing up out of the whole with a heavy clean. Here are three tips that can help you add pounds or kilos to your clean today.