Testosterone Booster
When You Know Better! You Do Better!
tf clark fitness magazine logo
Health & Fitness Is Not Magic, But Science!

Clean and Jerk – Foundation Move to Lift More Weight


Weightlifting is a popular sport, but it can be polarizing. People usually believe that the epitome of weightlifting is the ‘clean and jerk’ movement, as it can help build strength and stamina. However, lifts like the ‘clean and jerk’ and ‘hang clean’ are athletic movements that require athleticism. Therefore, the more muscular you are, the more athletic your body looks.

Doing clean and jerk lifts will help you improve mobility, increase your lean muscle mass, and help you become a powerful athlete. Compound lifts like the squat, deadlift, and Olympic lifts give you the best athletic ability and physical appearance when combined with the right diet. Continue reading to find out how you can improve your weightlifting skills.

How to lift more weight on the clean and jerk

Conquer the two main issues if you are eagerly trying to lift more weight during a clean and jerk workout. The first is to have a proficient technique for lifting weights. And the second is to do the highest possible 1RM. The most crucial thing in weightlifting movements is that the exercises used are only to build strength. Therefore, the stronger you are, the more weight you can lift.

Here are some moves or exercises that can help you lift more weight.

Clean foundation moves

Lift the weight, usually a barbell, from the floor into a racked position during a clean movement. The exercises that can help with these clean moves are:

Front Squat: All bodybuilders usually engage in squats with the bar resting on their shoulders. However, if you want to improve a clean and jerk lift, stop doing this and start doing a front squat with the bar in your hands and elbows pointed forward.

On top of this, you can also learn how to squat heavier weights. The front squat is an excellent exercise that can help you lift more.

Clean Pull: Clean pull is like the deadlift. However, in the clean pull, lift the weight as high as possible. This move can significantly help you fall under the bar in real clean. Again, keep the bar close to your body and slightly bend your arms for this movement.

Keep in mind that you have to use the energy of the ankle, knees, and hips to lift the bar instead of using your biceps. So when you are pulling, don’t let your bar move forward. For a great clean and jerk Crossfit, learn to control the bar instead of letting the bar control your movements.

Jerk foundation moves

The jerk starts from the point, and the clean moves end. Next, the lifter raises the barbell overhead in a stationary position with the jerk. You can learn the most extraordinary lifts to build muscles, but here are some moves to improve jerk.

Push Press: Push press is another excellent move, especially for clean and jerk beginners to lift the bar overhead. This clean and jerk workout helps you build solid shoulders and iron core, meaning you can easily lift heavyweights.

Hold the bar with your hands slighter, narrower than shoulder-width, and have a dip in your knees. Then, push your legs upward, feeling all the energy traveling to your shoulders. When you fully extend your arms, poke your head, and let your body take the total weight.

Push Jerk: Push jerk differs from the push press. The main point in the push jerk is to catch the bar with your legs. In simple words, your knees should hold some weight as the bar goes upward. This movement ends when you fully extend your arms and re-straighten your knees.

The Last Word on the Clean and Jerk

You can easily lift more weight by doing the clean and jerk workout mentioned above. Unfortunately, it’s not uncommon for people to think that weightlifting is a sport only for those moving towards the end of their lives or just starting. If you’ve ever had this thought, it might be time to reconsider your perspective!

Science and countless athletes have proven weightlifting worldwide as one of the most beneficial forms of exercise. What kind of lifts have you done before? How do they compare with the clean and jerk? Let us know in the comments if you want more information or have questions about how Olympic-style weightlifting can improve your life.

Shop Now!


Wesfital – Power Tower Pull Up, Dip, Leg Raise, and Push Up Station

Marcy – Adjustable 6 Position Utility Bench

Bowflex – Adjustable Dumbbells

Neleus – Men’s 3 Pack Tank Top

Optimum Nutrition – Pre Workout Amino Energy with BCAA

Verisana – Comprehensive Saliva Hormone Test for Men and Women