IntermediateOlympic Lifts
Power Clean + Clean + Split Jerk
About this Exercise
The Power Clean + Clean + Split Jerk is a fundamental Olympic weightlifting movement used in weightlifting training. This exercise primarily targets the quadriceps, hamstrings, glutes, traps, upper back, and core. Develops explosive power and speed. Improves coordination and timing. Builds full-body strength. Enhances athletic performance. Include in your Olympic lifting sessions 2-3 times per week. Start with lighter weights to perfect technique before adding load.
💡Coaching Tips
- Maintain a strong back position off the floor
- Keep the bar close during the pull
- Drive aggressively with your legs
- Turn the elbows through quickly in the catch
- Receive in a solid front rack position
⚠️Common Mistakes to Avoid
- Rounding the back during the pull
- Catching with a loose front rack
- Not using the legs enough
- Pulling too early with the arms
- Landing on your toes