That's the clean and jerk, as you see above. It's the first olympic lift, and the first real weightlifting movement, that I ever learned, and it's still one of my favorites, although I could never really get the hang of squat-cleans.

Is it an exercise you should do without a trainer? Probably not, but if you are going to learn, you might as well use the images, videos and descriptions in this hub.

CLEAN:

First, squat down and grab the barbell with an even, shoulder-width grip. NO HUNCHBACK. Keep your back straight. Squat up, arms straight.

Second, jump and use your hips to vault the barbell upwards. Jump under it, catching it on your shoulders in the front-squat position. Use the weight of the barbell and your arms, to propel yourself under it. Land flat-footed and squat upwards until your legs are straight.

JERK:

Now the clean is done, and you should be standing straight, barbell on your shoulders/clavicles. Do a quarter-squat. Then jump and, pushing against the weight of the barbell, propel yourself UNDER the barbell and lunge under it.

Lunge down as far as you need to go in order to straighten out your arms. Now, with your arms straight, get back up out of the lunge, and stand up straight, with the barbell held straight up in the air. If you can, drop the barbell in front of you. If you have no olympic plates, lower it to your shoulders, hips, then to the floor.

That's the clean and jerk. Somewhat simple, but difficult to master. The key is PRACTICE. And don't lift a weight that's heavier than what you're ready for.

Happy lifting!