How do I get a strong clean and jerk? Reply please!

[SSAlexSS]

Hello all!

I am thinking about adding clean and jerk into my bodybuilding routine. I dont want to be just all looks, if you know what I mean.

SO I wonder, what is a good routine for clean and jerk. Like how much sets, what kind of periodisation to use? How often to train it?

I know how to do clean and jerk, and it is the best known movement known to man! It is sooo fun to do... yeh,,,

I wish I could do 500 pounds. Is that possible to eventually do it, or do I have to juice to get to 500 pounds?

reply please!
thanks!

 

[Mjollnir]

You're going to need a proper Olympic coach

I became interested in olympic lifts about two years ago, and didn't really progress until I started working with a local coach who specializes in it. It's got so much form critical to it that, IMO, there simply is no other way.

500 clean & jerk? Good luck, brother, that's a goddamn mountain of weight to lift like that.

 

[SSAlexSS]

Re: You're going to need a proper Olympic coach

I became interested in olympic lifts about two years ago, and didn't really progress until I started working with a local coach who specializes in it. It's got so much form critical to it that, IMO, there simply is no other way.

500 clean & jerk? Good luck, brother, that's a goddamn mountain of weight to lift like that.

yeh I agree 500 pounds IS alot. But with lots of time, dedication and smart trick is MIGHT be possible...


Ok a year contains 50 weeks. add 5 pounds each weak and you get 250 pound progress in 1 year. Then ofcourse you cant gain so much, so what you do is simply add 1 pound each week = 50 more pounds at LEAST per year.... and numbers do add up.....

 

[Prometheus]

whoa!! - when you can do 500 make sure to call the US Olympic team coach, he might have a spot for you... I think the Olympic SHW record is around 575, if I remember right.

seriously, if thats your goal, then go for it. with enough dedication anything's possible.

I can't offer much help, as my OL's suck, but here's some reading by Arioch to get started:

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=112181

 

[Cubanito17]

bro i can tell you one thing I hate clean&jerks and since november my best clean has been 185 b/c i'm stil working on proper form it's all form let me tell you. arioch is the best coach for clean&jerks. Now i have a friend that has perfect form he knows exactly when to drop when to throw elbows etc. he started cleaning 225 in november and as of last wednesday he did 270 and was extremely happy with the progress. This really isn't a lift that you can say well each week i'll gain 5lbs or whatever b/c it's not like that. When you learn to throw your hips right you gain weight. when you get faster with bar speed you gain weight. when you learn to drop/split/and throw elbows through you gain weight other than that forget it. And if your bodybuilding and wanna throw this in to get stronger this is a full body explosion workout so your not really gonna get stronger you'll most likely get more vert(vertical jump). when it comes to jerk the more you drop and the more you split the better it is. don't think of it soo much as a shoulder press b/c this involves quickness too.

Ariochs post towards me was the best if your serious about it read it print out(like me) and learn it. if you wanna just experiment then that's what ur gonna do. you really do need a coach to teach you form b/c it's all about form

 

[endpoint]

form is king.

spend time with a coach to get the movement down.
where did you learn to do them?

i dont recomend anyone to use heavy weights for a while until they can perform ultra perfect sets at 50%

 

[Prometheus]

Hey Arioch or anyone else, I have a couple questions if you have a second:

1) what do you mean by "press-out" in the C/J?

2) I was trying some cleans recently, but I can't touch the back of my hands to my delts and therefore wind up just holding the bar in a pseudo-overhead press start position. My forearms and biceps won't allow my hands to touch, but I can touch my fingertips to my delts if I really tweak my wrists - is this is a problem for a lot of bigger lifters? is the solution to just use a wider grip and work on shoulder flexibility? or should I forget about actually "gripping" the bar and just use my fingers to hold it in position (ie, prevent it from rolling forward)?

any insight is much appreciated.

 

[Cubanito17]

answers from what I know

1)the press out is when your preparing to jump or explod for the jerk in the movement, you normally want to go down as if doing a hack squat and then when you explode up start pushing your arms up while your legs are doing most of the work then you split one leg back and make sure to bend both knees so it's less of a shoulder press and more of a leg drive, although it looks like a complete shoulder movement.

2)you answered your own question bro. if your doing cleank&jerks for real then you must quit all bicep movement the muscle there will not let you rest your arms on your upper chest/traps/delts wherever the bar ends up for you. When I started takin cleans serious, although i hate them but i stil compete in high school with them, I quit doing all types of curls I've noticed my forearms get a lil smaller and my bicep decrease size but either way a bicep is a beach muscle. and about gripping the bar you really shouldn't have a huge grip you should be able to wrap all four fingers around the bar and have your thumb instead of around the bar like benching just there like if it was another finger. at first when you try this(if you do) its gonna feel weird shit i thought i was gonna drop the bar but you do get a faster throw of the elbows it's like a SNAP

 

[SSAlexSS]

form is king.

where did you learn to do them?

ultra perfect sets at 50%

I learned them to do from few quick animations and from a guy in Rocky 4 lifting 500 pounds... I realise that the weight must have been wooden... But it sure looked great for the camera!

 

[SSAlexSS]

thanks all for replies! YEH!