How to do a PVC Clean and Jerk

PVC Clean and Jerk is a great way to practice the Clean and Jerk technique with a lighter load. This compound, explosive movement targets a wide range of muscle groups. Using a PVC pipe helps you focus on form and technique without the risk of injury from heavy weights. This is a great exercise for beginners and for refining your clean and jerk skills.

1. Grasp a PVC pipe with both hands.
2. Position your hands so that they are wider than your shoulders and grasp the barbell with an overhand grip, palms facing you.
3. Stand with your feet just wider than shoulder-width apart.
4. Engage your core, straighten your back, and keep your chest up to maintain proper form.
5. Hinge your hips back, bend your knees slightly, and lean forward slightly.
6. Your chest should be over the PVC pipe and the PVC pipe should be just above your knees.
7. *Perform the next steps in one fluid motion
8. Extend your legs by engaging your quads, glutes, and hamstrings, raising the PVC pipe to a hang position just above your knees.
9. From the hang position, explosively extend your legs and drive your hips forward by engaging your quads, glues, and hamstrings to return to a standing position.
10. As you reach a standing position, raise yourself onto your toes by engaging your calves.
11. Simultaneously engage your back and shoulders to raise the PVC pipe to your chest.
12. When the PVC pipe is at chest height, bend your legs to drop under the bar.
13. Shoot your elbows underneath the PVC pipe so they’re pointed forward—it should be resting in a front rack position.
14. Extend your legs to return to the standing position.
15. Hold this position for a moment.
16. Bend your knees slightly, then explosively extend your legs by engaging your quads, glutes, and hamstrings
17. Simultaneously, press the PVC pipe overhead by engaging your shoulders.
18. Bend your knees to drop underneath the bar, and catch the PVC pipe overhead.
19. Return the PVC pipe to its starting position.