Clean and Jerk
BarbellStrength
The Clean and Jerk is a dynamic Olympic weightlifting movement that involves explosively lifting a barbell from the floor to the shoulders (clean) and then jerking it overhead to full lockout, building full-body power and strength. It primarily targets the quads while engaging secondary muscles like the glutes, posterior thighs, shoulders, and back. Ideal for athletes seeking explosive athleticism, it requires a barbell and benefits intermediate to advanced trainees focused on strength development.
How to Perform Clean and Jerk
- 1Stand with feet hip-width apart, barbell over mid-foot, shins touching bar. Grip bar slightly wider than shoulders, hook grip if possible. Shoulders over bar, core braced, back flat.
- 2Inhale deeply, bend knees and hips to unrack bar, keeping it close to shins. Lift bar by extending knees first while maintaining neutral spine.
- 3Exhale as you explosively extend hips, knees, and ankles (triple extension) to pull bar upward, shrug shoulders, and quickly drop under bar into front rack position with elbows high.
- 4Inhale into partial squat catch (clean position), bar on front delts, feet split or same width. Stand explosively to full extension by driving through legs.
- 5Dip slightly at knees and ankles (1-2 inches), keeping torso upright. Exhale as you explosively drive bar overhead with leg extension, punching arms to lockout.
- 6Catch in overhead squat position with feet split wider, bar locked overhead, elbows straight, core tight. Stand to finish by driving hips forward.
- 7Key form tips: Keep bar path vertical and close to body throughout. Avoid rounding back or jumping back. Use hook grip for security. Common mistakes: Incomplete extension in clean, early arm bend, overhead collapse—practice with light weight first.