Sound Hip Function: The Clean and Jerk
By Nick and Matt
The Clean and Jerk is a two-part, functional weightlifting movement that requires coordination, strength, and power. It has many benefits for general health, namely Hip Function.
During the Clean, the lifter moves weight from the floor to their shoulders in one smooth motion. The hips start in a position akin to bending over to pick something up off the ground, and the lifter ends standing upright, with the weight racked on the lifter's shoulders and supported by their body frame. During the Jerk, the lifter jumps the weight off their shoulders and catches it in an overhead position, again supported by the lifter’s frame.
How the weight moves from ground to shoulder and from shoulder to overhead depends entirely on the lifter’s ability to use their hips!
We’re defining Hip Function as the ability to use your hips appropriately, in regards to power, mobility, speed and durability. In short, hip function can be equated to your ability to produce power with your hips in many different positions.
This also means that the more weight you can Clean and Jerk, generally speaking, the better your Hip Function. This is a very simplistic view, as there would be many other ranges of motion that we would add to that assessment, but the ranges of motion achieved in a well-performed Clean and Jerk hit the bulk of it.
To get the most benefit for your hips out of both movements, a violent yet stable jump is required to initiate the Clean and/or the Jerk. How you receive the weight - the catch, as it’s often called - is equally important.
Here, we want to see several things:
Range of Motion - We want to see the weight during the Clean received in the bottom of a squat, using a full range of motion. We want to see the weight during the Jerk received in a Split or Power position, weight the hips receiving the weight, not just the shoulders.
Stability - We want to see the back and core stable during both the initiation and the catch of both lifts. This is critical for development as well as safety.
Power - we need to be powerful. Power in a full-body movement (which are most of the movements in daily life as well as sport) is generated from the hips.
Practicing each of these during training is the responsibility of the lifter, but is made much easier with proper coaching (which we offer here at Gifford Fitness). The best lifters in the world use primarily their legs, hips and core to perform the Clean and Jerk - so you should, too!
Other Benefits of Hip Function:
Strength, Power, Speed, and Mobility
Strong hips are essential for various movements, from sprinting and jumping to walking and climbing stairs. Strong muscles are also mobile and flexible muscles. Using your hips' full range of motion will build their strength in all positions, helping reduce the risk of hip injuries and improving athletic performance.
Improved Balance and Stability
Hip strength and function correlate with balance and stability - a must for any athlete looking for speed and quick changes in direction on the field or any adult looking to prevent falls.
Bone Health
Muscles aren’t the only things in your hips! The soft impact of performing clean and jerks can help keep bones strong and reduce the risk and effects of osteoarthritis.