It helps to break down the movements, and when you do this you find out that a clean is just three things: a deadlift, a front squat, and a press (not overhead press, which is strict – i.e. not allowed to bend the knees. You can bend the knees twice in a clean and jerk).

Well, there’s also a high pull somewhat. I heard they’re bad for your shoulders but the movement is a bit different in a clean and jerk; you do pull the bar to your shoulders, but then instantly rotate. No injury there.

Anyway, all the pro weightlifters train with these fundamental movements to improve the lifts. The Chinese olympic team also trains like bodybuilders on top of that.

Although for beginners (I’m also still at that level), don’t try to catch the bar in a squat. It’s more efficient but also much harder to learn. If you’re gonna compete, maybe, but otherwise start with what has less injury risk. You can always learn to catch a squat later.

But honestly it’s difficult to help your weightlifting over text. This is really something someone would need to show you and coach you for. If you can get into a crossfit class when they do weightlifting, you will learn more there in one class than we could teach you in 2 weeks of comments.

It’s also highly stressful on the body, especially in the early stages, and you will run out of energy very quickly. Totally possible for you to clean the empty bar though, just need practice and good form. Consider that many Olympic athletes are around your weight and height and they can clean more than twice their bodyweight no problem. Form goes a long way in weightlifting.

I think I might do a weightlifting workout today after reading your post. I’ve been wanting to change my routine, I’m in the same boat where I’m getting bored lol.