Extension and flexion of the legs and arms while standing (repositioning + pushing) ► clean + jerk

Individual work

Squat down and grasp the barbell about shoulder-width apart (position the barbell over your midfoot), arms straight. Pull the bar upwards and catch the weight on your shoulders with your knees slightly bent (mainly pushing out of your legs - elbows pointing forwards). Then stretch your legs and work your upper body to bring the weight up to the high hold position.

Starting position:
- Squat, shoulder-width apart
- Upper body slightly bent forwards
- Arms shoulder-width apart and stretched

Finishing position:
- Stand upright
- Hold the bar overhead with arms almost outstretched

Attention:
This exercise is only for advanced users and requires a high level of knowledge, mobility and stability. Always make sure your back is straight (torso tension).

1 Langhantel