Exercise guide · Olympic Lifts

Barbell Clean and Jerk

The clean and jerk moves a barbell from the floor to the shoulders with a clean, then from the shoulders to overhead with a powerful jerk. It is a technical full-body lift requiring speed, stability, and precise footwork.

Targets: Quads
Equipment: Barbell
Type: Compound

Step by step

How to do the Barbell Clean and Jerk

Clean the bar from the floor and receive it securely on the shoulders in a front squat.
Stand fully, reset the feet, fill the trunk with pressure, and keep the elbows slightly in front of the bar.
Dip straight down a few inches by bending the knees and hips while keeping the torso upright.
Drive hard through the legs, then split or power under the rising bar and lock the arms overhead.
Recover the feet to parallel under control, show a stable overhead position, and lower or release the bar safely.

Form cues

Finish the clean first
Dip straight down
Drive with the legs
Lock out under the bar

Common mistakes

Rushing the jerk before regaining balance
Leaning forward during the dip
Pressing the bar slowly instead of driving and moving under it
Recovering the feet before the bar is stable

Muscles worked

Primary

Quads

Secondary

Glutes, Front delts, Triceps, Upper traps and Forearms

Safety: Practice the clean and jerk components separately before combining them. Use bumper plates, a clear platform, and loads you can control; never attempt to save a missed overhead lift behind the body.

Alternatives

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