How to Do a Clean and Jerk in Weight Lifting

Step to the bar and get positioned. Place your feet hip-width apart with the bar directly over the balls of your feet. Set the bar right above the point where your toes meet the rest of your foot.

Use a closer grip than you would with a snatch lift. "Place your hands just about shoulder width apart," says Barnett.

Begin to lift the bar by pushing your feet through the floor. Barnett advises, "Keep your shoulders, hips and the bar all moving at the same rate of speed. The bar will get to about mid-thigh."

Give your shoulders a big "shrug" and jump your feet out to the sides as you raise the bar to your shoulders.

Catch the bar across your shoulders with your elbows held high. Barnett says "You'll be in a squat position with bar slightly under your chin."

Be careful not to let your elbows touch your knees - this is an infraction that will disqualify your lift.

Slowly rise up out of the squat until you're standing straight with the bar on your chest.

Catch your breath and get ready for the next stage of the lift. Take a deep breath and dip down before you raise the bar overhead. Barnett says, "Have you ever had someone come up behind you and put their foot at the back of your knee? That's the sort of movement you'll feel in your legs as you begin the dip portion of the lift."

Push your feet back into the floor as you dip - you'll feel the weight begin to rise quickly as you get into an erect position. "The bars actually bend and whip as the weight first comes down and then begins to rise above you."

Split your feet with one leg forward and the other one back. Bring them on line, and wait for the judge.