The ZeroWheel Clean and Jerk is a dynamic full-body exercise that effectively develops strength, power, and coordination. This Olympic lift consists of two main phases: the "clean," where the ZeroWheel is lifted to shoulder height, and the "jerk," where the weight is thrust overhead. This exercise challenges multiple muscle groups and enhances overall athletic performance.

Exercise Notes

Rest

Start in a squat, facing the wall with your feet shoulder-width apart. Press ZeroWheel against the wall at shin level with your elbows by your knees. Focus on your whole body, from bottom to top. Do not arch your back or remove tension between ZeroWheel and the wall—lean slightly forward if ZeroWheel begins to skid or come off the wall.

Rollout

Press and roll ZeroWheel in a straight path upward by extending your knees and hinging from your hips. Once ZeroWheel has reached shoulder-height, press and roll further upward by extending your elbows. Drive the upward movement first with your glutes and back, then transition to using your shoulders and upper body. Keep your core braced throughout. Do not disengage your core or move your torso excessively.

Goal

Push up until your arms are extended with ZeroWheel above your head. Engage your shoulders by pressing your arms upwards. do not overextend your arms your lock your elbows.

Rollback

Press and roll ZeroWheel in a straight path downward, extending your elbows during the movement. Stabilize the downward movement with your glutes, hamstrings, and core. Do not disengage your stabilizing muscles.

Summary

The ZeroWheel Clean and Jerk is particularly beneficial for athletes and those seeking to improve their explosive strength and functional fitness. By engaging multiple muscle groups and requiring coordination, this lift enhances athletic performance in various sports, including football, basketball, and weightlifting. Additionally, mastering this exercise can improve overall body mechanics, promoting better movement patterns and injury prevention in daily activities.