The Clean and Split Jerk is another Olympic-style movement that employs the triple-joint extension movement we like to use at Iron Pirate Strength & Conditioning. The explosive straightening of the three joints -- the ankle, knee and hip -- mimics everything from a sprinter’s stride to a swimmer coming out of the blocks to a golfer’s hip turn at impact with the ball. It’s also key to improving verticals as well.

The Power Clean is done from the floor with your hands slightly more than shoulder width apart. The Split Jerk, meanwhile, is a second triple-joint extension with the added split catch overhead that helps strengthen core, shoulders, legs and also helps to improve balance.

Perform the Power Clean as instructed, then, following your catch, bend your knees slightly and drive upwards. Most of the work is done with your legs. Your feet should contact the ground in front of and behind your body -- split. Reset your feet and return to the starting position.

Thanks to Dann O’Neill of Western Michigan University for help in making this video.