Muscle Building: Compound Exercise - Clean & Jerk

Stand over a barbell so that your heels are directly under it, feet shoulder width apart. Bend at your knees and waist to reach down and grasp it with an overhand grip, hands slightly wider than shoulder width apart. Keep your back arched as you push down through your heels to begin pulling the bar up. As the bar passes your torso, elevate your traps and bend your wrists back and move your elbows forward. Then press the bar explosively overhead to full extension, pushing off the balls of your feet so that your heels come off the floor slightly. Reverse the movement and repeat.