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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

Athletic Stance. Knees Aligned. Toes Aligned. Knees Aligned.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. Knees Aligned. Toes Aligned. Toes Aligned. Spread the Chest. Be Tall. Knees Aligned. Spread the Chest. Jump Stance. Eyes On Target Eyes On Target 22 BIGGER FASTER STRONGER March/April 2005 . Toes Aligned. Be Tall. Be Tall. Eyes On Target Athletic Stance. Eyes On Target (above straight ahead) On Target P 4 5 6 E T E K E Jump Stance. Knee Jump Stance. Spread the Chest. Spread the Chest Toes Aligned. Knees L Chest. Knees Aligned. Aligned. Eyes On Target Aligned. Be Tall. Toes Aligned. Eyes Toes Aligned. Spread the Jump to Athletic Stance. Knees Aligned. Knees Aligned. Eyes On Target Toes Aligned. Eyes On Target L 7 8 9 E Y U S A Athletic Stance. Athletic Stance. Spread the Chest.

Knees Aligned. Eyes On Target Chest. Toes Aligned. there is another method called the squat jerk in which the athlete simply drops into a full squat position after cleaning the weight. Toes Aligned. Be Tall. Be Tall. Toes Aligned. Knees Aligned. Eyes On Target Chest. Spread the Chest. A Knees Aligned. Spread the Chest. Jump Stance. March/April 2005 BIGGER FASTER STRONGER 23 . Spread the Jump Stance. 10 11 12 P E T E K Step to Athletic Stance. Eyes On Target L 13 14 L E Y U S Jump Stance to Split. However. Knees Aligned. Be Tall. Spread the E Spread the Chest. Be Tall. Jump Stance. Toes Aligned. Be Tall. Knees Aligned. Toes Aligned. The squat jerk style is demon- strated by these two elite interna- Photos by: Rob Macklem tional lifters. 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. Olympic champion Guozheng Zhang from China (left) and Armen Ghazaryan from Armenia (right).