OLYMPIC WEIGHTLIFTING 101: How To Clean & Jerk (Full Tutorial) Ft. Clarence Kennedy

[@OmarIsuf]

FINALLY....the second informative video from my collab with Clarence Kennedy is here! A complete breakdown of the clean & jerk as taught by Clarence. It's almost 16 minutes long (and this is considered the short version). I've included timestamps in the description for those that want to jump to certain parts. There is A LOT of information in here (took us damn near two full days to shoot/edit/upload) so don't be overwhelmed. Watch it a few times or in chunks. If you enjoyed this free content make sure to give the video a like and subscribe to Clarence's channel. Huge shout out to my Coach, Clarence for doing this. Coming up we have a full day of Vegan eating with Clarence (video next week) & Clarence critiquing my lifts (that will be in two weeks).

[@Kukatoo]

OmarIsuf ! you put the snatch time stamps in the description along with the clean and jerk. might want to fix that

[@bajawalla]

Thank you both a hundred thousand times! Both these videos (this one & The Snatch vid) are sincerely appreciated. Great instruction, pure class. Very kind of you to share your knowledge and spare your time & effort. Truly great guys. Best wishes & blessings for you both.

[@TheProfessorG1]

Scxw

[@briggsjefferson9940]

I dont mean to be so offtopic but does anybody know a trick to get back into an Instagram account?? I stupidly forgot the account password. I would appreciate any tips you can give me.

[@monkeydude9192]

To lift the bahr, you must tink like the bahr

[@sohansaha5836]

Reminds me of Scott Herman bahhbell

[@C0reyTaylor8]

Lmao, underrated comment

[@sfuikm]

sheikaboudi I read that in a pirate tone

[@ATP980]

Ciminan they would over pronounce the 'r' not the 'a'

[@David-wl4hx]

This made me laugh so much LMAO

[@orritomasson6781]

I used to call it a "bar" but now I've changed to "berr" and immidiately made added 5 kg to my PR.

[@nicklol328]

Same

[@BRUHMOMENT1972]

p err

[@ogglee]

Clarence "Just like tat" Kennedy

[@ZodiacEdition]

al j 😩😩😂😂😂

[@ankitbrother]

Thats what i thought .

[@pappagallagher2227]

200kg just like dat 🤣👍☠

[@camtyler3576]

Joost loik dat*

[@bigtom9459]

Pretty sure Clarence's quads could feed a third world country

[@urdedfrit]

His quads ARE a country

[@kafaya77]

i was going to comment that his quads are huge

[@KiLLtRoCiTy01]

lol, i would make a sandwich out of those quads

[@rbanerjee605]

I would think a place like Sweden has sufficient meat produce but you never know…

[@kanra9692]

but can it feed the potato famine population though?

[@TheYz250fmf]

Clarence's mobility is insane

[@pizzapizza2225]

Preparation for the jerk: Step 1. Lock the door.

[@willlawrence9745]

Fucking gem

[@tgilhoj]

Omar is the type of guy who bicycles with hook grip

[@DavidTPerkins22]

Theodor Gilhøj Pushes a shopping trolley with hook grip

[@DavidTPerkins22]

Used hook grip when holding Jaz's hand

[@jordeaman]

i had a weightlifting course once and the teacher said to me she pushed her shopping card in hook grip out of habit

[@tgilhoj]

jordeaman That's pretty funny 😁

[@DavidTPerkins22]

jordeaman It's a good way to practice tbh

[@albiebaggins8644]

Look at those fucking quads

[@FelixFury]

1:07 holy fuck fucking quads*

[@colbol18]

#teamnocalves

[@folksurvival]

albie baggins That's what you get from heavy, frequent, full ROM high bar squats.

[@trevor_btg]

colbol18 crazy idea here but as an Oly lifter, he doesn't waste his time doing calf raises. He's not a physique competitor, he's a strength athlete, calf SIZE is irrelevant to his sport just like almost everyone in a gym.

[@guantingliu1667]

0:59 What is the clean and jerk 1:13 Front rack position 2:22 The front squat 3:40 Muscle clean 4:15 Extension ------------------------------- 4:45 Rack drill 5:13 Hang power clean 5:46 Hang full clean 6:17 Power clean 6:55 Full clean from the floor 7:44 Preparation for the jerk 8:25 Strict press 9:12 Split position explained 9:43 Recovery from split position 10:12 Press in split 10:48 Jerk balance 11:32 Push press 12:43 Power jerk 13:14 Split jerk 13:49 Clean and jerk

[@alexpher6864]

Thank you

[@TheJo96jo]

came early to see clarence in 360p just like in the good old days

[@John-Thomas7]

Are u alive?

[@TheJo96jo]

@@John-Thomas7 yeah

[@weeshnaaa]

It seems like Clarence really tinks trough every ting very carefully

[@CamerOneiric]

weeshnaaa He makes sure to put his tumb around da bær too

[@Rocket4ce]

😂😂😂

[@awesomefitnessscience7424]

Omar, I know you make a bunch of videos about how small you are, but I don't think you're small at all. With that being said you definitely look small standing next to Clarence.

[@AB-oy1ly]

lol

[@JdSpoof]

CalvinHuynhFitness And ironically Clarence looked small next to Vegan Gains.

[@kaga13]

Clarence has like 20kg (~40lbs) on Omar

[@frodothehobo9938]

lol no he doesn't. clarence is huge.

[@frodothehobo9938]

omar isn't small. omar is really big or a natural with his frame. omar is only internet small because people on the internet use grams of gear.

[@witchelowful]

The jacked version of Joji

[@carsonyuh]

MAYBE A DONUT harry squatter

[@theBartasTLP]

Squating in. The. Daaaaaark

[@mandrake6486]

Francis of the lift aka lifty frank

[@mr.screenshot9452]

Haha

[@andonbrown385]

Exactly bro that's what I've been saying

[@Strangepete]

Please do a video comparing clean and jerk vs. jerk and clean. I personally do the latter a lot more and I do notice it has resulted in one arm being much stronger than the other. Especially in terms of grip strength.

[@marshallbowdrie8562]

Funny

[@Morraless]

Not lying on the part where it takes time to go into the squat when cleaning. Damn near took me 3 months to finally drop into the squat position. Full mental battle. Was power cleaning the whole time ended up at 185 lbs lol.

[@bannawafflehunter]

I would actually pay for this stuff

[@cheeseburger5555]

I would too! It’s awesome to stop, rewind, fast forward and keep practice.

[@kirihara147]

it's called coaching you know

[@cheeseburger5555]

I’m new to all of this and both your videos with Clarence is the only thing I’ve been watching and practicing. I’ve watched others but the way he breaks it down works best for my learning style. Thank you!

[@septicbile2901]

I'd rather be grungy and pleasant to interact with rather than a clean jerk. It's what's on the inside that counts omar! Very nice tutorial guys! I enjoyed the emphasis on doing each motion correctly and to practice bits,instead of ascending straight into a complex lift. If only crossfit classes had that presence of mind.

[@noone3734]

Okay, I really want to thank you guys for making this video. I've been struggling with this for a while, been watching everything I can find about it, and this is the best tutorial I've seen so far. I'm going to try to follow Clarence's drill progression for sure. Thank you!

[@NineInchFailz]

ive been weightlifting for 2 and a half years now and i've always wanted to pursue the olympic lifts. My new gym has an olympic rig and after watching this, i think i'm gonna go for it!

[@sauceman2saucyboogaloo530]

Let us know how it goes!

[@nusarratshaikh4893]

Now i know why he is called "Wizard". guy handle barbell like a magical stick

[@maxwell8866]

Yer a wizard now, Harry

[@bryanalvaradomata5338]

This is just what i needed to be just as good as Clarence Thank you bro

[@lucasblack361]

Clarence is a good teacher

[@VintageGameRoom]

I love the Pyrros Dimas poster on the back. One of the best to ever do it!

[@rudylabsilica2286]

KZbin should have a “bookmark” feature, so I can watch these videos again. Thanks much Omar and Clarence!!

[@nathanclark7145]

Make a playlist! For now this comment is the future telling you to watch the video again

[@joeb7640]

Best tutorial on youtube that really breaks down all the transitional lift I've tried watching other videos and they never really explained it well enough for me as a beginner

[@timnaweed8722]

Finally!! Instructional video with exercises! Thanks guys!

[@chriscampos8719]

Never stop doing these videos with awesome dudes.

[@kj6150]

Clarence Kennedy's quads are insane

[@Trainel90]

101 strech and mobility weightlifting would be cool!

[@robcontreras1873]

This video is sick! Perfect rundown of all of it. And thanks for the info to master the snatch first. I've got some work to do.

[@lynnnjerik]

I'm so happy to see this!!! Thank you!!!!

[@scubby1080]

Clarence is awesome. Love his down to earth attitude.

[@MatiasStrengthCoach]

2:21 Secret curling behind the scenes when the camera goes out

[@KrystenJanzen]

Love these collabs! Really helpful video

[@JakeCraftx]

As soon as I saw Clarence, I knew this was the guide.

[@EquusLigneus]

You are a great teacher, Mr. Potter!

[@itme9135]

I keep getting distracted by Clarence's legs.

[@showlottathings]

Extremely helpful! Thanks, Clarence!

[@shannonbeer287]

Loving the olympic weightlifting series. Really helpful so thanks Omar!

[@tomgold5006]

This is the best tut I’ve seen Thank you very much Will start today

[@arg19101]

One of the BEST tutorial.

[@yootoober49]

So sharp and competent in his movement

[@RubenQuijada]

OmarIsuf Thank you for starting again to give us weightlifting videos...

[@FlameMe2020]

YESS!!!! I'VE BEEN WAITING SO LONG FOR THIS

[@SawWaveSurfer]

Killer content as usual, Omar and Clearance. This time actual weightlifting related goodness. I learned alot. Might implement some of the hang/power/tall lifts to my toolbox. Keep being awesome.

[@Mars21681]

Thank you! This has got to be one of the best tut videos.

[@aaronswanson1395]

Thank you so much. I cant wait to use these tips!

[@thereasonabletroll68]

Always love to see Clarence

[@dallasdominguez2224]

Fantastic video. Learned so much!

[@angelcruz7184]

I really love this tutorial

[@annoyingprecision2487]

That was awesome Omar, thanks a lot for the share.

[@佳輝黃]

Complete and good instructions, thanks.

[@marcelssackhaare]

YESSSS more of Clarence.

[@michealbreathnach2928]

Good tutorial Clarence. Thanks. I'll try to put those steps into practice.

[@spacetime3]

Great video, This video is definitely a something to re-watch a few times so much technical information to digest. Maybe after the lifts have been broken down, have a support exercies/streches to improve mobility video?

[@dododadi6765]

thank you so much for this video! Any more coming with Clarence are most welcome!

[@rooftopmentality1996]

this really helped me understand the hip extension especially the section at 6:30

[@aaronarmo]

Legends! Thanks for the tutorial guys this has really helped me.

[@DrJLad]

I love that this guy looks like, quite literally, the biggest nerd on the planet.

[@themikek99]

God I'd love to learn so much more from Clarence, if only he'd make more tutorials we'd all be BLESSED

[@papaknuthson]

How do you avoid smashing the goods during the clean?

[@JT-fi4hq]

Papa Knut cut them off

[@iceman14877]

keep the bar closer, dont hump the bar

[@papaknuthson]

Nick Kraw did I say my arms were short 😏😏😏

[@jekku9]

wear tights

[@ChimiChanga1337]

Ur monster quads are gonna protect your man junk

[@napischu]

Not sure where to position my bear.

[@nemaimena5646]

napischu I guess u are not even sure where your local gym is as well..

[@normanquednau]

Best tutorial so far !!

[@filippopesaresi6078]

After the snatch another great video!! Thanks so much 💪

[@durbanpoison031]

That vest is cool

[@thomasrichards460]

Holy shit, I had no idea Clarence is Irish! I'm Irish too that's why I'm excited...

[@VIVVONEKhurapaat]

Thanks bro .... Its a very helpful video for my lifting

[@cybrscot]

So, I watched this video, went to the gym to work on my clean/jerk and I "had" been sort of bouncing the bar off my upper chest into the shoulder press. After this video I realized I'm supposed to "rack" onto my shoulders. Boy, that was tough. I have just come back to the video after the gym and I'm one of those people not mobile enough to have a good grip while the bar rests on the front shoulders. I just can't bend that way. The bar needs to roll off the tips of my fingers. But in this position I find it difficult to "re-grab" the bar to push it up into the shoulder press. A bit difficult. LOL

[@Kukatoo]

YES! hope this improves my clean and jerk.

[@vikihalliwell]

Thank you for breaking down every part! I'm subscribing to you both :D

[@justux31]

Just like this, just like that...

[@XoRYGLEoX]

Thank you - enjoying learning this.

[@fhburundifhburundi3178]

Kennedy good teacher how are you?I think you are very good .so I want to tell you,big up in weightlifting,you teach me very well weightlifting,now I'm a good teacher because you .our God continue to bless you like you good teacher.

[@kerrylamb1007]

grt video I'll be coming back to this a lot thx

[@jamesguitar2101]

Love these videos Omar!

[@EvanYoungMusic]

THAT SHIRT IS AMAZING!!!!!!!!

[@joeyw4531]

If you live in a country that doesn't have bears. Would it be OK to use a cat instead?

[@nicklol328]

LOL

[@michaellynch9862]

Excellent instruction!

[@vintagelifts]

I learned weightlifting four years ago with this video alone

[@espemglh]

Hi Omar I think these weightlifting videos you're putting up are awesome, I was wondering if you'd be able to do a mobility for Olympic weightlifting video, my shoulders are super tight from years of powerlifting, but I still want to get into weightlifting, a video on shoulder mobility training would be super helpful

[@bodymindfitness22]

Thanks for the video, good stuff

[@mrkhangielts]

Please do a squat tutorial Clarence

[@anklebreaka03]

Good tutorials but I feel like there's not enough attention to detail in them. Like what's the best head position, elbows wrists, etc. Maybe it's just a simple lift that doesn't need much explaining but everytime you hear olympic lifters talk about lifting they explain it as something very technical and detail oriented. Anyways, thanks for the great content

[@oscarstenberg2745]

Those are elite lifters who compete for a living. A regular athlete or lifter can learn them on their own. Just record yourself and try to get better

[@BX0207]

Thank you for doing this!!!

[@lunchlump]

Thank you so much! Great video!

[@wanderfitsaroz]

Appreciated the helpful tips from Clarence, Thanks Omarsluf

[@qwertyasdf7615]

Clarence is a fucking God!!

[@diasspeed]

Love the Dimas poster on the wall!

[@trygin3041]

thanks for all the tips

[@avocado9763]

Clarence your the man!

[@FarmanAli-xf4rv]

Excellent coach

[@JMBBproject]

Damn those legs man...solid af!

[@XxBishop78]

Amazing video,thank you so much,those freakin quads😱

[@FinanceQuy]

Love the content guys! Any possibility that Clarence can make a squat jerk tutorial?

[@leomathlein3658]

I wanted to become a bodybuilder and now im here

[@gelegenheidsbox]

Powerful stuff.

[@eukleidesk6759]

Excellent! Thanks!

[@mikeeastside1978]

The elbow speed 🤤