Videos
Instructions
- Start with the barbell on the floor, feet shoulder-width apart.
- Grip the bar just outside your knees, chest up and back straight.
- Lift the bar explosively by extending hips, knees, and ankles (triple extension).
- Catch the bar in a front squat position with elbows high.
- Stand fully to complete the clean.
- Dip slightly, then drive through the legs to push the bar overhead.
- Lock arms overhead to complete the jerk, then return to starting position.
Technical Tips
- Keep the bar close to your body throughout the movement.
- Engage your core to stabilize during the lift.
- Drive with your legs, not your arms, during the jerk phase.
- Ensure full hip extension before initiating the pull.
Breathing Tips
- Inhale before the initial lift for intra-abdominal pressure.
- Hold your breath through the clean phase and exhale after standing.
- Inhale before the jerk, exhale after lockout overhead.
Medical restrictions
- Shoulder impingement or instability
- Lower back injuries or herniated discs
- Knee joint issues or ligament tears
- Wrist or elbow tendinopathies
The Clean and Jerk is a dynamic, full-body Olympic lift designed to build explosive power, coordination, and muscular strength. This compound movement is divided into two distinct phases: the clean, which involves lifting the barbell from the floor to the shoulders in a front squat position, and the jerk, where the bar is driven overhead in a powerful motion. By engaging both the lower and upper body, the Clean and Jerk enhances athletic performance, promotes neuromuscular efficiency, and significantly improves core stability. It is widely used in strength training, CrossFit, and performance sports to develop peak power output, speed under tension, and precise motor control. Mastery of the Clean and Jerk requires technical skill and practice, making it a cornerstone exercise for athletes focused on strength and functional capacity.
What muscles do I work with the clean and jerk?
The clean and jerk primarily targets the quadriceps, glutes, back, shoulders, and traps, making it one of the most comprehensive compound lifts for full-body strength.
Is the clean and jerk good for building muscle?
Yes, the clean and jerk is excellent for building muscle mass and strength due to its high-intensity, multi-joint nature that recruits multiple muscle groups.
Can beginners perform the clean and jerk?
Beginners can learn the clean and jerk, but should first master foundational movements like the front squat, deadlift, and overhead press under professional supervision.
How is the clean and jerk different from the snatch?
The clean and jerk involves two movements—lifting the bar to the shoulders then overhead—while the snatch is a single, continuous motion directly from the ground to overhead.