The clean and Jerk is actually two lifts in one. The first part is the clean. It starts with the weight on the floor. You grab the bar with a shoulder width grip, and in one powerful motion, pull the bar to the shoulders, ending in a low front squat. You stand back up, as though performing a full front squat, then prepare for the second part, the Jerk.

At this point, you dip down slightly with the legs, and then blast back up with a huge thrust of the legs propelling the bar upward. You use your arms to finish the movement and end with them locked out.

I can show you how to do a passable power clean in under 1 hour (assuming you don’t have a serious physical ailment), I guarantee it.

From there, you’ll have a lot of work ahead of you to become truly efficient at the lift.  But, you’ll already be 75% there, in only 1 hour!