Plate Clean-and-Jerk

The Official Official Rule

Stand with feet hip-width apart, a weight plate on the floor in front of you. Squat down, grab the plate, and explosively pull it upwards, guiding it to your chest while dipping under it. Stand up. Now, with controlled power, drive the plate overhead, locking out your arms. Plate must come below your waist before the next rep.

Suck Factor

The plate clean and jerk: a full-body symphony of power, coordination, and your shoulders screaming ”oh my god, why?"  This exercise will test your explosiveness, stability, and mental fortitude.  

Fancy Gyms (Not Needed)

State-of-the-art gym equipment (One weight plate.  Maybe some wrist wraps if you're fancy.)

Spacious workout areas (You'll need room for that explosive lift and to avoid taking out any innocent bystanders with a flying plate.  Watch your toes, too.)

How to Train

Start with a lighter plate and focus on mastering the technique.  Seek guidance from experienced trainers, watch instructional videos, and maybe consider sacrificing a protein bar to the iron gods for good luck.

Forged turns mere mortals into weightlifting warriors.

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