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Exercise guide
Clean and Jerk
A two-part Olympic lift cleaning a barbell to the shoulders, then driving it overhead in a split stance.
What this exercise works
- Muscles
- anterior deltoid · gluteus maximus · quadriceps · erector spinae · trapezius · triceps brachii
- Goals
- power · strength
- Equipment
- Barbell
- Category
- Olympic weightlifting
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Pull a loaded barbell from the floor to your shoulders as in a clean.
- Stand fully with the bar racked on your front delts.
- Dip slightly and drive the bar overhead explosively.
- Split your legs to receive the bar with arms locked out.
- Recover by stepping your feet back together.
Technique cues and common mistakes
- Stand fully and reset your position before starting the jerk.
- Drive the bar up with your legs, not just your arms.
- Lock your arms out as your feet land in the split.