Training like an Olympian doesn’t mean you have to be getting ready for the 2012 games.  The clean and jerk is an Olympic weight lifting move that can be done at any gym.

It’s a compound movement that includes all muscles in the body and helps to generate speed, power and explosiveness. One of the strongest parts of the body are the hips, where most of that explosiveness comes from.

The clean and jerk can be combined with other movements for a more intense workout but when starting out, never over do it.

“It’s always better to start out with lighter weight, using correct form, correct body position and just know that you’re always going to get better, you’re always going to improve,” said Kris Morrill, fitness coach.

Basic Clean and Jerk Breakdown:

1. Feet under hips, bar close to shins, chest up and hands outside legs
2. Receive that bar at the bottom of the squat
3. Stand and get feet under hips, keeping bar in the midline
4. Dip, drive and receive the bar in the overhead position
5. Step back
6. Repeat