Power Clean and Jerk
You'll see this big compound movement everywhere from college weight rooms to Olympic training facilities. Elite athletes know the clean and jerk is good to build explosive power in your hips and legs, help you jump higher, run faster, and get you stronger overall. With your feet under your hips, grab the bar with a hook grip (thumb under front two fingers). Lower your butt, keeping your chest up. With a flat back, lift the bar past your knees, then jump, keeping the bar close to your body. Shoot your elbows out in front of you so you catch the bar on your shoulders. Set your feet, dip slightly, then drive your hips forward, at the same time pressing the bar overhead. Ease the weight back down to your shoulders, then lower to the ground.
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