Down-and-dirty gains; Discover one of the most incredible exercises ever devised for building superhuman strength and size: the old-school clean and jerk

Flex, Jan, 2006 by Terry Goodlad

Like relics from a bygone era, the snatch and the clean and jerk have been relegated to distant memory in today's training vernacular. Even though they offer so much in the way of overall body power and mass, their complicated execution and pain-inducing difficulty have made outcasts of these once proud Olympic lifts, set aside in favor of shiny machines and simpler point A to point B movements. Hell, say the word "snatch" in a gym these days and you'll likely hear snickers or get a slap in the face from an offended female.

The situation is a damn shame because, for all loyal FLEX readers on the lookout for the latest innovations, techniques and workouts to help deliver a huge and ripped physique faster, Olympic lifts may be, in fact, the holy grail of bodybuilding. These exercises are almost guaranteed to deliver size and strength in prodigious amounts.

One of the very best for muscle-building purposes is the aforementioned clean and jerk. Here's how to do it right and seamlessly integrate it into your current program for tremendous results.

CLEAN SWEEP | Today, some of the world's top athletes are using the clean and jerk to increase strength, speed, muscle size and density. One of the most famous strength coaches in the world, Mark Philippi, a certified strength and conditioning specialist, is a firm proponent of this classic lift.

Philippi, a world-champion powerlifter, two-time World's Strongest Man finalist and winner of the 1997 title of America's Strongest Man, has served as the director of strength and conditioning at University of Nevada, Las Vegas, since 1993.

Despite his long history with powerlifting's core competition lifts--the barbell squat, bench press and deadlift--he also relies heavily on Olympic-style movements, including cleans and their potent variations, to train his collegiate athletes. "[Clean and jerks are] going to develop more power than a squat or deadlift," Philippi states. "Because of the speed of the movement and the large range of motion of the exercise, you are going to get more work done at a faster rate."

The clean works the entire body--legs, hips, back, shoulders, arms and even chest to a small degree--adds Philippi. That makes it one of the most complete all-around muscle- and power-building exercises in existence.

"Training with the clean and jerk specifically targets your fast-twitch muscle fibers, due to the explosive rep speed used to lift the weight from the floor to overhead," explains FLEX Science Editor Jim Stoppani.

"The fast-twitch muscle fibers produce the greatest muscle force--more strength and power--and have the highest potential for growth. Because the clean and jerk hits a majority of the body's main muscle groups, you are giving most of your fast-twitch muscle fibers a unique stimulus--compared to the slow and controlled rep speed you normally train with--that can boost muscle strength and size."

In addition, says Stoppani, the clean and jerk trains the core musculature--the deep abdominal and low back muscles that work to support the spine. "Having a stronger core leads to greater strength on all lifts because the core is your foundation," he states. "If your foundation is the weak link, then you can't expect much strength in your limbs for bench presses, curls or squats."

YOUR CLEAN-AND-JERK WORKOUT | Philippi recommends that bodybuilders and others seeking to add muscle mass do cleans twice per week, preferably on back- or leg-training day (they're paired with back in the workout chart). Another option is to have a separate "pull-and-clean day" for performing just the first three exercises listed in the chart (but do this only after a full day of rest from lifting).

Using a bar without weights, warm up with traditional squats, pulls and presses to prepare your muscles and rehearse the movements. Then, follow Philippi's prescribed clean-and-jerk workout.

As a final note, Philippi suggests doing cleans first, before you tackle any other exercises. "If you fatigue your muscles doing other exercises before cleans, your technique can break down, leaving you at risk for injury," he says.

With cleans firmly embedded in your training arsenal, you'll build quality mass in no time.

PHOTOGRAPHY BY KEVIN HORTON

RELATED ARTICLE: RULES TO CLEAN BY

* If they're available, use the special rubber Olympic weights to do clean and jerks. Train in an area where you can drop the weight to the floor--if you are unable to complete the exercise, you can simply drop the weight rather than risk injury.

* Never try to save a bad lift: if your form falters, drop the weight and restart after taking a rest.

RELATED ARTICLE: ANATOMY OF A CLEAN AND JERK

Cleans are a complex exercise. The weight travels a great distance and a wide variety of muscle groups are used, so proper form is absolutely vital to avoiding injury and gaining all of the exercise's potential benefits. Balancing and controlling the weight are key throughout. Here's how to take it, step by step.

STEP 1 | The Setup

** Position your hands evenly on a barbell that's on the floor; your palms should face downward, placed shoulder-width apart or slightly wider.