There is more than one way to get a barbell from the ground to your head. The clean it is a powerful expression of strength that brings the bar to your shoulders. After that, you have two solid options: the push or the pull. one is a classic strength move that challenges every aspect of your upper body, while the other is a borderline supernatural technique to lift heavy weights overhead in the blink of an eye.
The first step to a perfect head lift is to differentiate between these two fundamental movements. In this article, we’ll specifically discuss the differences in technique and application between the press and the jerk, so you know which one is better for you. helping you achieve your goals.
Differences between the Clean & Press vs. the Clean & Jerk
Since the clean is present in both abilities, the difference here is in how you finish. The press mainly uses absolute upper body strengthwhile the jerk is an explosive power move that uses a lot of leg drive.
weight load
You can lift more weight on the pull than on the press simply because you’re forced to rely only on your shoulders, triceps, and upper back on the strict press. In the jerk, you can use all the power in your legs to get the bar off your shoulders. Your arms exist only to “catch” the bar as it rises to arm’s length.
degree of difficulty
The press is quite simple., but the pull is more technical. You need good form, precise timing and strong coordination to perform well.
The press is often used when learning to masturbate correctly. It’s a technical springboard that all weightlifters must master before moving forward.
Strength vs Hypertrophy
Both elevators allow you heavy train, but most athletes can lift much more weight than they could ever push. To that end, the jerk is a better expression of absolute full-body strength.
On the contrary, the press isolate your delts, triceps and upper back. This makes it better suited to growing muscle or improving overall pressing power.
Similarities between the Clean & Press vs. the Clean & Jerk
Historically, these two elevators have been confused with each other due to the remarkable similarities between them.
The clean
In both elevators, you must first successfully clear the weight and suspend it the position of the front grill. This prepares you to bring the bar overhead, either with a push or a pull.
Startup
After the clean, both moves involve the same setup. In both the press and pull, you need to balance on your feet and maintain a rigid trunk.
the finished product
Both the press and the pull result in an overhead lift with two straight arms and legs. The two lifts share a common result of finishing with the bar overhead, with the elbows firmly locked out. Believe it or not, elevators are much more similar than they are different in general.
Clean & Press vs. Clean & Jerk Technique
Although they may seem somewhat similar, the techniques for the press and jerk are very different, especially in the second half. That’s how.
barbell driving
The biggest difference in press and jerk technique has to do with the legs. A strict press is just that: driving the bar overhead into straight arms using only your upper body musculature.
In one pull, you move the weight by pushing on the ground with the legs. This creates a chain reaction that sends the bar flying out of your body. A successful jerk is done by letting your legs do the work.
arming action
Your arms are involved in both lifts, but in different ways. In the press they control the travel of the bar from start to finish. On a pull, your arms only come into play to catch a bar that is already moving up.
How to do cleaning and press
Grab the bar comfortably outside your legs with two straight arms. Bend your knees so they are facing the bar to load your legs, and look straight ahead. She pushes through her legs to bring the bar up to her hips. Pull through a standing position making hip contact and shrugging to extend. Explosively drive your elbows up, down, and forward to catch the bar in a front squat position, then rise up.
Grab the bar tightly and drive your elbows down. With a high chest, push the bar straight up, while tilting your chin back to make way. Once the bar goes over your forehead, go back over your head. The bar must be fixed above the ears.
Coach Tip: Avoid pushing the bar forward. If anything, it should scroll up and back slightly as you press.
Benefits of Clean & Press
- Focuses on concentric upper body strength to hypertrophy gains.
- Refine your movement mechanics for other aerial lifts.
Clean and Press Variations
There are two ways to perform the clean & press: totally strict or with some help from the lower body. However, using your legs won’t necessarily turn the movement into a pull.
propeller
TO propeller match a front squat with a push press to create a complete full-body movement. To build power with your legs, you sink into a full front squat position before coming out of the hole and continue that momentum as it transfers to your arms and pushes the weight overhead.
Clean and push press
The push press allows you to engage your legs in the lift. By starting the movement with a drop and a move, you can help your arms and moving heavier weight in general.
How to do the jerk
The clean is identical to the clean & press, ending in a standing position with the bar on the front rack. The traditional style of jerk used is the split jerk. For this lift, lower your legs and bring the bar off your shoulders as you drop slightly below the bar to a wide and stable split stance.
Your arms will quickly extend into the catch. Secure your balance in the split, then bring your front foot back to midline, followed by your back foot. The lift is completed by placing both feet together with the bar overhead.
Coach Tip: If you want to shake a heavy weight, you have to clean it first. Make sure your clean technique is checked to set you up for success in the pull.
Benefits of Clean & Jerk
- Maximizes energy utilization for athletic development.
- The clean & jerk is an extremely efficient way to lift a heavy weight overhead.
Clean & Jerk Variations
Although the split jerk is the most widely used style, it is not the only lift that is classified as an acceptable jerk. Most of the variations have a dipping and driving motion that is the same, but the capture is what makes them unique.
clean pull and push
The push jerk requires that you do not move your feet at any point. Your heels may leave the ground during the drive phase, but that’s about it. Push pulls help him learn to “use the floor” to generate force.
Clean and powerful jerk
The power jerk is very similar to the push jerk, but your feet slide slightly out to get into a wider squat position. The dip and drive are the same, but when you grab the bar in a high squat position, you slide your feet out. This allows extra power and stability to be incorporated into the capture.
Clean pull and squat
The Squatting Idiot forces you to enter a full deep squat to receive the bar. Instead of catching in a high position, a good squat pull will see you sink as low as your mobility allows to catch the heaviest weights possible.
Clean & Press vs. Clean & Jerk: when to use each
Knowing the difference is all very well, but correctly applying the proper lift to your training program is how you’ll really see results in the gym.
For Maximum Force
When it comes to loading the most weight on the bar, you want to use the clean and jerk. It’s easier to swing a barbell over your head if you bring your legs and arms to the party.
However, you probably won’t be able to masturbate well if you can’t press correctly first. Make sure your technique is good before you load into a heavy pull.
for hypertrophy
When your goal is to build muscle, you should probably stick to the clean & press. The press requires more upper body muscle engagement to move the bar. This results in more time spent under tension than increase the size of your shoulders and arms
for athletic performance
Both the press and jerk require coordination and awareness to perform properly. As long as they don’t interfere with your general athletic activities, both lifts deserve a place in your training.
The bottom line
The clean & press and clean & jerk look similar on the surface, but each is unique in its own methodical ways. The press should be used for hypertrophy work and muscle recruitment, while the pull must be trained to total body strength development.
That said, you can’t go wrong incorporating both from time to time. They can work synergistically to improve your overall performance in the gym and become a more refined learner.
