PVC Clean and Jerk
10 reps
Rehearse the full clean and jerk sequence with a light PVC pipe.
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QUADS
PVC Clean and Jerk
A clean and jerk drilled with a PVC pipe instead of a barbell, giving you a light, safe way to learn the movement. With no real load, you can rehearse the pull, catch, and overhead drive while grooving positions and timing. Ideal for beginners or anyone refining technique before adding weight.
How to do it
- 1
Grip the PVC pipe overhand with your hands wider than shoulder-width.
- 2
Stand with feet just wider than shoulder-width, core braced, back flat, and chest up.
- 3
Hinge your hips back and bend your knees so your chest sits over the pipe, which should hover just above your knees.
- 4
In one fluid motion, extend your legs and drive your hips forward, rising onto your toes as you pull the pipe up to chest height and drop under it into a front rack.
- 5
Stand tall, then dip your knees and press the pipe overhead, dropping under it to catch it locked out.
- 6
Extend your legs to stand, then return the pipe to the start.