Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Extend knees and hips, pulling the bar close to your shins. Explosively extend hips, knees, and ankles while shrugging shoulders. Pull your body under the bar into a quarter squat, keeping elbows high. Stand fully, then dip slightly before driving the bar overhead. Press to full arm extension, head through arms. Lower the bar to the rack, then reverse clean to the floor.
Maintaining a close bar path throughout the movement ensures efficient power transfer and minimizes unnecessary strain. Focus on a powerful triple extension – a simultaneous extension of your hips, knees, and ankles – to generate maximum upward force and momentum. Keep your elbows high during the initial pull to facilitate a proper bar path and engage your upper back effectively. Actively drive through your heels during the explosive upward drive to ground yourself and maximize power output. Throughout the entire clean and jerk, prioritize maintaining a neutral spine to protect your lower back and ensure proper force transmission.
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