In my weight room the clean and jerk is our lift during the season. It builds explosiveness and has shown to keep athletes healthy. The clean primarily works the hamstrings, lattisumus dorsi, biceps, and trapezius muscles. Players learn with this lift to be explosive because it teaches to produce a large amount of force in a very short period of time.
Another benefit of the lift is that it works hips and glutes. They are two very important areas that have to do with power and speed. Clean and jerk is the perfect lift. You can have a whole, complete body movement workout with just one lift. My goals during the season are keeping the players on the field during practice and, most importantly, on game day. That is why this is my lift during the football season.
Benefits of using the Clean and Jerk in-season:
1. Full body workout
2. Low injury rate 3. Allowing rest (train two days a week)
4. Quick workout
5. No need for heavy weight
6. Fast twitch muscle fibers (low sets and low reps)
7.Flexibility
8. Explosiveness
9. Coordination
10. Balance
11. Endurance
Progression of lifts:
1. Starting Position (See Photo 1)
A) Feet flat under bar
B) Feet straight or slightly turned out
C) The back is flat and even or concave
D) Arms are straight and the elbows are rotated out
E) Head is up and the eyes focused straight ahead
F) The hips are higher than the knees G) The shoulders are in front of the barbell
2. Lift-off: First Pull (See Photo 2)
A) Legs extend at knees
B) Balance shifts to heels C) Angle of hips stays consistent
D) Shoulders are over the bar
E) Elbows out
F) Hips and shoulders rise simultaneously
G) Head straight, focused on a stable landmark
3. Power Position: A) Push against the floor occurs
B) Knees and hips shift forward and down slightly to jump position
C) Balance shifts towards mid-foot, but heels must stay flat
D) Elbows stay out E) Arms straight
F) Head neutral
4. Extension
A) Quick fast punch against platform by feet
B) Extension of ankle, knee and hips C) Traps pull quickly D) Bar jumps
E) Elbows stay out
F) Arms straight
G) Head neutral
5. Pull Under and Catch:
A) Active jump under the bar B) Arms pull actively into position against the bar
C) Catch feet and hands hit together D) Body tight
E) Catch and ride into bottom
6. Jerk – Dip and Drive (Photos 3, 4, and 5)
A) Hips lower directly under bar B) Weight toward heels C) Drive feet quick and strong against floor
D) Weight moves toward ball of feet
E) Chest up
F) Press weight upwards while staying low
7. Jerk – Split and Catch
A) Both feet move simultaneously and land together
B) Drive body down against bar
C) Front shin almost vertical
D) Weight on ball of rear foot
E) Shoulders and hips in line on catch F) Feet and hands hit together at the same time
About the Author: Tim Tobin is in his fourth season as both defensive line coach and the strength and conditioning coach at Tusculum College. A college coaching veteran, Tobin was selected as the 2011 Samson Division II Strength and Conditoning Coach of the Year while at Kutztown University. Last fall he coached All-American Caushaud Lyons, now with the Pittsburgh Steelers. Tobin graduated from Arizona State in 1988.
About the Author: Scott Sinclair was named the head strength and conditioning coach at Marshall University in January, 2013. He previously was the associate strength and conditioning coach at Central Florida for nine seasons. Sinclair also coached at both Georgia Tech and Wake Forest. He received his Bachelor’s Degree from Guilford College and his Master’s Degree from UCF.
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