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arm clean and jerk can be beneficial for core strength as the lifter has to work to stabilise the off-centred weight. It can also help to reduce an excessive strength imbalance which has developed between the different sides of the body. For example, in a two armed clean and jerk, there may be a muscle imbalance meaning that the right arm is performing an excessively large amount of the work and the left arm an excessively small amount. By using the single arm style and alternating between each arm, it can be ensured that each arm is performing the same amount of work.
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207:. The lifter dips a few inches by bending the knees, keeping the back vertical, and then explosively extends the knees, propelling the barbell upward off the shoulders, and then quickly dropping underneath the bar by pushing upward with the arms and splitting the legs into a lunge position, one forward and one back. The bar is received overhead on straight arms, and, once stable, the lifter recovers from the split position, bringing the feet back into the same plane as the rest of the body.
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180:. Once the barbell is above the knees, the lifter extends explosively, raising the bar as high as possible before quickly dropping into a squat and receiving it in a "racked" position in front of the neck and resting on the shoulders. To complete the clean, the lifter stands, often propelling the bar upward from the shoulders slightly as the erect position is attained and shifting the grip slightly wider and the feet slightly closer together in preparation for the jerk.
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A single arm is used instead of two. The weight lifted is usually a dumbbell or kettlebell. A barbell can also be used. The movement is broadly similar to the two armed clean and jerk, although there are various changes to the range of movement and posture. As a form of unilateral exercise, a single
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involves lifting the bar from the floor to the final clean position by any method of the lifter's choosing so long as the bar is not upended and does not touch the ground. The bar may be rested on the legs, stomach, or belt. Hands may be removed and replaced. The continental clean plays a special
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from the arms. Both power and hang cleans are considered to be ideal for sports conditioning, as they are both total body exercises that have been known to increase neuromuscular co-ordination and core stability.
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is like the power jerk in how the lifter catches the barbell in a squat position, but unlike the power jerk, the lifter catches the barbell in a full squat position with the barbell locked out above their head.
272:, the lifter dips down their hips and propels the barbell upward by performing a short jump. The lifter then 'splits' their legs and catches the bar with straight arms above their head.
145:, the lifter raises the barbell to a stationary position above the head, finishing with straight arms and legs, and the feet in the same plane as the torso and barbell.
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141:, the lifter moves the barbell from the floor to a racked position across the deltoids, without resting fully on the clavicles. During the
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exercise not used in competition, refers to any variant of the clean in which the lifter does not catch the bar in a
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Of the several variants of the lift, the most common is the
Olympic clean and jerk, which, with the
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Training: Build Bigger Stronger Muscles Through Performance Based Conditioning
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begins from the "front rack" position, which is the finishing position of the
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An image series showing the different movements involved in the clean and jerk
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is a composite of two weightlifting movements, most often performed with a
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position (commonly accepted as thighs parallel to the floor or below).
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Finishing position of a clean, and starting position of a jerk
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makes the additional steps of a continental clean necessary.
668:"How to Power Clean like Chinese Olympic Weightlifters"
49:. Unsourced material may be challenged and removed.
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109:Learn how and when to remove this message
727:dos Medios, Robert (18 September 2007).
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239:begins with the barbell off the ground,
16:Composite of two weightlifting movements
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623:List of World records in weightlifting
137:: the clean and the jerk. During the
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703:"Unilateral Dumbbell Clean and Jerk"
47:adding citations to reliable sources
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707:Strength and Conditioning Journal
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644:Olympic weightlifting for sports
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690:(8th ed.). Al Myers. 2014.
34:needs additional citations for
684:Official Rulebook of the USAWA
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646:. : Catalyst Athletics.
733:. Rodale. p. 10.
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43:improve this article
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832:Kettlebell lifting
670:. 11 January 2021.
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32:This article
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847:Powerlifting
822:Bodybuilding
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746:14 September
744:. Retrieved
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710:. Retrieved
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701:Dawes, Jay.
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41:Please help
36:verification
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712:2 September
497:Ri Song-gum
434:109 kg
425:Liu Huanhua
421:102 kg
360:Pak Jong-ju
334:Om Yun Chol
222:power clean
873:See also:
764:. iwf.net.
629:References
584:87 kg
571:81 kg
558:76 kg
545:71 kg
532:64 kg
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382:81 kg
369:73 kg
356:67 kg
343:61 kg
330:55 kg
295:Single arm
288:squat jerk
283:position.
277:power jerk
270:split jerk
237:hang clean
230:full squat
69:newspapers
852:Strongman
601:Li Wenwen
254:strongman
178:hook grip
915:Category
808:Strength
612:See also
412:Tian Tao
308:Source:
258:axle bar
252:role in
211:Variants
156:events.
447:109+ kg
275:In the
268:In the
241:hanging
135:barbell
83:scholar
811:sports
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597:87+ kg
536:Ri Suk
150:snatch
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688:(PDF)
475:Lift
462:Women
325:Lift
216:Clean
205:clean
174:clean
160:Clean
139:clean
90:JSTOR
76:books
748:2022
735:ISBN
714:2022
648:ISBN
472:Name
322:Name
286:The
264:Jerk
247:The
235:The
224:, a
220:The
201:jerk
199:The
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143:jerk
129:The
62:news
312:Men
45:by
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