FEATURE ARTICLE

Biomechanics Made Simple:

The Clean and Jerk
How to apply the Six Absolutes of perfect
technique to analyze the clean and jerk
TEAM BFS IN ACTION
B FS has developed six training principles called
“Absolutes” that are amazingly effective in
teaching perfect technique, not only in the weight-
room but also in any sport. Learn the Six BFS
Absolutes and you can elevate your strength and
sport coaching abilities dramatically. The following
are the Six Absolutes of perfect technique:

• Use an Athletic or Jump Stance

• Be Tall
• Spread the Chest (lock in the lower back)
• Toes Aligned
• Knees Aligned (knees over toes)
• Eyes On Target
Jaclyn Cooley Michelle Glasgow
The Six Absolutes – it’s biomechanics, made
simple!

For more information about the BFS Six

Absolutes, visit the magazine archive area of our web
site at BFSOnline.com

Competition Attracts
18 First-Time Lifters!
Dan John
Team BFS’s second qualifying meet was held on
February 5 in Salt Lake City, Utah. An unprece-
dented 18 lifters, all representing Team BFS, lifted in
their first competition. State records were set by
Michelle Glasgow, lifting in the 48-kilo bodyweight
class, and Dan John, lifting in the super heavyweight
class. To see the complete results, plus many other
features of interest to weightlifters, check out the
Team BFS website at teambfs.com. BFS
Dr.Greg Shepard

March/April 2005 BIGGER FASTER STRONGER 21

AA Closer
Closer Look
Look at
at Clean
Clean and
and Jerk
Jerk Technique
Technique
1 2 3
Photos by: Bruce Klemens

Jump Stance, Toes Aligned, Knee Jump Stance, Spread the Chest, Jump Stance, Spread the Chest,
Aligned, Spread the Chest Toes Aligned, Knees Aligned, Eyes Toes Aligned, Knees Aligned, Eyes
On Target (above straight ahead) On Target

P 4 5 6
E
T
E
K
E Jump Stance, Be Tall, Spread the Jump to Athletic Stance, Be Tall, Athletic Stance, Toes Aligned, Knees

L Chest, Toes Aligned, Knees Aligned,

Eyes On Target
Toes Aligned, Knees Aligned, Eyes
On Target
Aligned, Eyes On Target

L 7 8 9
E
Y
U
S
A Athletic Stance, Toes Aligned, Knees
Aligned, Eyes On Target
Athletic Stance, Be Tall, Spread the
Chest, Toes Aligned, Knees Aligned,
Athletic Stance, Be Tall, Spread the
Chest, Toes Aligned, Knees Aligned,
Eyes On Target Eyes On Target

22 BIGGER FASTER STRONGER March/April 2005

 10 11 12 P
E
T
E
K
Step to Athletic Stance, Be Tall, Jump Stance, Be Tall, Spread the Jump Stance, Be Tall, Spread the E
Spread the Chest, Toes Aligned,
Knees Aligned, Eyes On Target
Chest, Toes Aligned, Knees Aligned,
Eyes On Target
Chest, Toes Aligned, Knees Aligned,
Eyes On Target L
13 14 L
E
Y
U
S
Jump Stance to Split, Be Tall,
Spread the Chest, Toes Aligned,
Jump Stance, Be Tall, Spread the
Chest, Toes Aligned, Knees Aligned,
A
Knees Aligned, Eyes On Target (now Eyes On Target
straight ahead)
Squat
Squat Jerk
Jerk Style
Style
The majority of weightlifters
use the split style of jerking
weights overhead. However, there
is another method called the
squat jerk in which the athlete
simply drops into a full squat
position after cleaning the weight.
The squat jerk style is demon-
strated by these two elite interna-
Photos by: Rob Macklem

tional lifters, Olympic champion

Guozheng Zhang from China
(left) and Armen Ghazaryan from
Armenia (right).

March/April 2005 BIGGER FASTER STRONGER 23