The squat jerk is like the power jerk in how the lifter catches the barbell in a squat position, but unlike the power jerk, the lifter catches the barbell in a full squat position with the barbell locked out above their head. In the power jerk, the lifter performs the same dip and jump movement, but unlike the split jerk, the lifter catches the barbell in a partial squat position. The lifter then 'splits' their legs and catches the bar with straight arms above their head. In the split jerk, the lifter dips down their hips and propels the barbell upward by performing a short jump. The continental clean plays a special role in strongman training, where the use of an axle bar makes the additional steps of a continental clean necessary. The bar may be rested on the legs, stomach, or belt. The continental clean involves lifting the bar from the floor to the final clean position by any method of the lifter's choosing so long as the bar is not upended and does not touch the ground. Both power and hang cleans are considered to be ideal for sports conditioning, as they are both total body exercises that have been known to increase neuromuscular co-ordination and core stability. The feet must be set shoulder-width apart, and as the knees are bent the back should be kept straight. The tremendous weight then rests on the clavicles as the lifter pauses to breathe. The hang clean begins with the barbell off the ground, hanging from the arms. The clean portion of the lift is the first stage in which the barbell is raised from the mat and racked across the collarbone. The power clean, a weight training exercise not used in competition, refers to any variant of the clean in which the lifter does not catch the bar in a full squat position (commonly accepted as thighs parallel to the floor or below). The bar is received overhead on straight arms, and, once stable, the lifter recovers from the split position, bringing the feet back into the same plane as the rest of the body. The clean & jerk is the second of the two lifts (the snatch and the clean & jerk) contested in the sport of weightlifting (AKA Olympic weightlifting). If the program calls for 5 sets of 2, and your best ever set of 2 is 100kg, but you know you can do consistent sets with 90kg, then as long as warm-ups go well, start with 85-90kg, raise the weight on subsequent sets if possible. The lifter dips a few inches by bending the knees, keeping the back vertical, and then explosively extends the knees, propelling the barbell upward off the shoulders, and then quickly dropping underneath the bar by pushing upward with the arms and splitting the legs into a lunge position, one forward and one back. For the technical exercises (snatch, clean, or jerk related), weight is only roughly planned before the workout. The jerk begins from the "front rack" position, which is the finishing position of the clean. Zulfiya Chinshanlo, world champion 2009 in the 53 kg class performing the jerk portion of the lift
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