Strength Training With the Clean and Jerk: The Functional Way

December 11, 2012 | Jorge Bonnett

Must See Strength Training Videos

One of the most talked about lifts in the weight room for strength training also has a high risk for injury. That's the Clean and Jerk. It's a complex movement that requires precise attention to detail in order to do it right. The traditional Clean and Jerk is a sport all by itself!

Olympic weightlifting coaches estimate that it takes two months of consistent training just to learn to perform the lift correctly. So why do coaches love for their athletes to do such a complex movement? The answer is simple: to generate power off the ground...and they are right! My question to them is: Is there a better way to generate power off the ground without compromising the wrists, elbows, shoulders and lower back?

I believe there is a better way!

I have created the PurMotion Clean and Jerk attachment for use with an Olympic barbell, bumper plates and the Renegade (a.k.a. the Landmine, a.k.a. the ground rotational trainer). The handles of the Clean and Jerk attachment rotate, allowing you to maintain a neutral grip in which your joints are uncompromised throughout the full range of motion.

Hyperextension of the wrists is quite common while attempting to catch the bar on the clavicles. Not everyone is built such that the bar will rest on the clavicles. As a result, the wrists take the brunt of the weight in a highly compromised position. This hyperextension can be painful, and it does not contribute to generating power off the ground. A simple and safe device, the Clean and Jerk attachment is the converging point of traditional and functional strength training. It's something that coaches and players can relate to. Athletes do not need to master the technique of the Power Clean to reap the benefits. That was the dealmaker with my relationship with the University of Georgia. When their coaches saw the Clean and Jerk done the functional way, they really bought into it.

The key modified Clean and Jerk benefit is that athletes can develop more power off the ground efficiently and safely. The Clean and Jerk attachment can accommodate athletes of all sizes—even those with wide shoulders. The main difference between the traditional Clean and Jerk and the "PurMotion Clean and Jerk" is movement efficiency. The PurMotion version does not require the shoulders to roll forward to grasp the bar. This reduces the tendency to round the lower back. The chance of falling is reduced since one component of the motion is limited. There is also minimal chance of wrist hyperflexion on the catch. These key differences allow coaches to concentrate more on managing the load and/or the intensity of the lift instead of trying to prevent injuries.

Bottom line: we get more of what we want (power off the ground) and less of what we don't want (complication and injuries). Preventing injury keeps you on the field—performing at your best—by training the way you move and moving the way you play. That's the PurMotion way.

PurMotion Clean & Jerk Benefits

Must See
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 37,055,677
Abby Wambach Will Do Whatever It Takes
Views: 4,426,763
Colin Kaepernick Explains His Ridiculous Socks
Views: 27,635,002

Featured Videos

A Day in the Life of NBA D-League Star Seth Curry Views: 68,738
Kevin Love's Cone Hop Basketball Shooting Drill Views: 8,003
Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 131,367
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,758
What Ryan Hall Eats for Breakfast
Views: 795,255
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,651
Greg Nixon's Hill Training Program
Views: 705,761
Roy Hibbert 540 lbs Deadlift
Views: 1,561,460

Load More
More Cool Stuff You'll Like

3 Keys to a Solid Squat Setup

The squat is without a doubt one of the most beneficial movements you can perform. Regarding improving athletic performance, muscle gain, increasing...

The 4 Best and Worst Cable Machine Exercises

How You Can Olympic Lift With an Injury

Train Like a Pro: James Harden's Basketball Maintenance Workout

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

Jump Higher After a Month With These 3 Exercises

3 Tips to Blast Through Training Plateaus

Build Strong Legs with the Leg Press Lockdown Workout

Paul Rabil's Powerful Rotational Strength Workout

Use Sled Pushes to Increase Speed, Strength and Power

Build Athletic Strength with the Playground Sandbag Workout

How to Recover From a Soccer Game or Workout

How to Use the Pallof Press for an Iron Core

Speed Drill of the Day: Weighted Arm Swings

Todd Durkin's Complete Football Strength Training Program

Kevin Love's In-Season Workout

Build Muscle With the 2-Second Pause Workout Program

3 Keys to Better Softball Workouts

The Top 10 Mistakes Athletes Make in the Weight Room

Get Faster to Pitch Harder

2 Brutal 10-Minute Workouts That Deliver Serious Results

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

3 Reasons Why You Should Do Full-Body Workouts

Increase Athletic Strength with Rotational Bodyweight Training

Tobin Heath's Powerful Leg Workout

5 Quick Workout Fixes for Faster Muscle Growth

Use Wave Loading to Take Your Strength to the Next Level

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Train Like a Pro: MLS Soccer Strength Program

Abby Wambach's Strength and Speed Workout

Build Bulletproof Chest Strength With This Unconventional Method

Train Like a Pro: Los Angeles Lakers Strength Training Program

Train Like a Pro: Baseball Strength Workout Program

Build a Strong Upper Body With These Landmine Exercises

Not Making Bench Press Gains? Try These Strategies

Add Surprise Sets for a Great Workout Finisher

4 Tips for Reducing Deadlift Back Pain

Is It Too Soon for Olympic Lifts?

8-Exercise Advanced Chest and Back Workout

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

Speed Drill of the Day: Reverse Lunges

3 Habits of Highly Successful Coaches

Abby Wambach's Soccer Power Workout

Get Faster With This Weightlifting Technique