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Barbell Clean and Jerk

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Back

Calories Burned:  510 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Spinal Erectors
Secondary Muscles Trained:  Thighs
Instructions: 
1. Standing with feet about shoulder-width apart in the "jumping" position, hands wider than your shoulders, barbell on the ground in front of you.
2. While keeping your back straight and head up, squat down and complete a slight jump and drive,  snapping your feet back into the ground, to "clean" the bar up to the front of your shoulder in the "front squat" position. Dip down to receive the weight on your front shoulders.
3. While holding the bar on your front shoulders, adjust your hands slightly wider to the "jerk" position. Dip your legs and jump to a straddled position (one foot in front of the other) while pushing the weight up over your head to a locked out overhead position to complete the movement.
4. Note that the jump and lift happens in one swift movement with your body "jumping" underneath the bar to receive the weight.
5. Also note that you need to keep your head up and back straight as you finish the movement.

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