The Clean and Jerk:

  • Clean two kettlebell and adjust stance if nessecary
  • The first dip, the drive, and the second dip phases must be present
  • The must be a distinct and motionless pause both in the rack before each jerk and also in the lockout
  • The elbows and knees must be locked with the kettlebells fixed overhead in the lockout position. The knees must be locked during the pause in the rack
  • Spine flexion is not allowed
  • Spine hyperextension is not allowed
  • The knees must be locked during the pause in the rack position
  • Spine hyperextension is not allowed
  • Lifting the heels during the first dip and during the catch are not allowed
  • The kettlebells are lowered into the rack with the arms relaxed, the impact is absorbed by an abdominal brace and a knee dip.
  • The upper arms are in contact with the rib cage at the point of impact
    Special note for Females Only: Neither the arms nor the kettlebells may touch the breast at any time.
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