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Q&A: Clean & Jerk Fix | Jared Enderton

Question: "When doing the clean and jerk, after I clean I tend to rack it with 2 fingertips around the bar.  Is this an issue and if so, what do I need to do to fix this?"

Practice practice practice. I actually missed a Clean & Jerk at the 2012 Arnold because of this. I stood up with 3 fingers underneath the bar on the right side and 2 fingers underneath the bar on the left side. When I went to adjust my hands I got all of my fingers underneath except for my left pinky finger. The 405 lb. bar felt like it was breaking my pinky finger and I had to drop it before I could even attempt the jerk. There are a few things you can do.

  1. Practice catching the clean with more fingers under the bar! What helped me a lot with this was front squatting with a hook grip on the bar. It will be a little painful at first but your upper body will open up tremendously from doing this.
  2. Practice the adjustment right after you come up out of the front squat. Give the bar a small pop at the top (lifting the bar off your shoulders) and adjust your hands so your palms are now underneath the bar and not just your fingertips.

-Jared Endeton, NPGL Grid Athlete/Olympia Weightlifter

Posted on November 17, 2015


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