Clean and Jerk
Muscles worked
Instructions
- 1With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
- 2Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
- 3Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
- 4As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
- 5Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
- 6The second phase is the jerk, which raises the weight overhead. Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.
- 7Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
- 8At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be split, with one foot forward, and one foot back. Receive the bar with the arms locked out overhead. Return to a standing position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Clean and Jerk
The clean and jerk is the reference Olympic weightlifting movement, combining two distinct phases: the clean, which brings the bar from the floor to the shoulders in an explosive pull, and the jerk, which drives the load overhead through a dip and powerful leg extension. It's one of the most technical and complete exercises that exist, engaging the entire body in a perfectly synchronized triple-extension sequence. The shoulders play a central role in the catch and the final jerk, working in synergy with the legs, hips and back. Mastering it requires a long, gradual learning process, ideally coached by a qualified professional. It's an essential movement for developing power, mobility and coordination at an advanced level.
check_circleBenefits
- check_circleBuilds explosive full-body power
- check_circleImproves shoulder, hip and ankle mobility
- check_circleThe most complete weightlifting exercise
- check_circleExcellent transfer to athletic performance
lightbulbExecution tips
- lightbulbLearn each phase separately before combining them
- lightbulbGet coached by a qualified professional
- lightbulbWarm up thoroughly before loading
- lightbulbWork on shoulder and hip mobility regularly
warningCommon mistakes
- warningAttempting it without prior technical training
- warningPulling mainly with the arms
- warningLacking speed getting under the bar
- warningNeglecting the mobility needed for the catch
helpFrequently asked questions
Is it suitable for beginners?expand_more
No, it's a technical movement that requires coached learning before loading weight.
How long does it take to learn?expand_more
Several months of regular practice are usually needed to build solid technique.
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