The cleanjerk is a auxiliary exercise I learned from Ursula in the past year. It’s an exercise designed at increasing the lifters capability in three specific areas.
First it increases mobility. The lifter completing the cleanjerk must have the mobility to maintain a full hand on the bar and hopefully maintain a hook grip on the bar during the clean portion of the lift. This is a necessity as the ability to utilize the arms at the end of the jerk drive is essential to the successful completion of this exercise. Forcing the lifter to maintain a full hand on the bar, potentially a full hook grip on the bar increases mobility through the lats, triceps, and posterior shoulder.
Secondly, this workout creates an increased awareness of speed out of the front squat. Many lifters struggle understanding the necessity and capability for the bounce out of the front squat. Due to the necessity for speed in this exercise, it forces the lifter to be aggressive out of the squat. The extra added speed obviously allows the lifter to be more successful in moving the bar overhead through the standup.
The last added benefit to this exercise is an awareness of how to utilize the arms during the jerk. I preach over and over again that the utilization of the press doing the jerk is massively important for speed and lock out. This is why lifter must have the bar in the palm of their hand when executing a jerk. It allows for more shoulder drive after the bar leaves the shoulder and allows the lifter to gain the most speed down into their split as they drive against the barbell. This exercise forces a lifter to focus on this portion of the lift in order to successfully move under the bar and lock the bar out overhead.
Check out the demo video below.