1
Start with the bar on the floor, grip just outside your knees.
2
Pull the bar explosively, extending your hips, and catch it at shoulder height in a front squat position (the 'clean').
3
Stand up fully with the bar racked at your shoulders.
4
Dip slightly, then drive the bar overhead explosively, splitting or squatting under it (the 'jerk').
5
This is a technical, advanced lift — learn with a coach and light weight first.
