Barbell Clean and Jerk
Overview
- Target Muscle Groups:
- Upper legs, back, glutes, shoulders, calves, forearms, triceps.
- Equipment:
- Barbell.
- Difficulty:
- Advanced.
- Log Type:
- Reps and weight.
General Information
Barbell Clean and Jerk is a compound Olympic weightlifting exercise that primarily targets the upper legs, glutes, lower back, adductors, quads, and deltoids, with secondary activation of the hamstrings, trapezius, forearm flexors, triceps, lateral deltoid, and calves. It is an advanced-level movement that requires strength, speed, coordination, and proper technique.
This exercise is one of the two competition lifts in Olympic weightlifting and involves two explosive phases: the clean, where the barbell is lifted from the floor to the front rack position, and the jerk, where the bar is driven overhead in a powerful motion. It builds full-body power, athleticism, and overall functional strength.
The clean and jerk is widely used by athletes to improve power output, vertical jump, and explosiveness in sports that require rapid movements. It's also popular in CrossFit and strength training programs due to its complexity and high metabolic demand.
Because of its technical nature, the clean and jerk should be learned with proper coaching or supervision. Even small form errors can reduce effectiveness or increase injury risk, especially as the weight gets heavier.
It’s recommended to master foundational movements like front squats, deadlifts, and overhead presses before attempting this lift. Mobility in the hips, ankles, shoulders, and wrists also plays a major role in executing the clean and jerk efficiently.
Instructions
- Stand with your feet hip-width apart and the barbell over your midfoot. Grip the bar just outside your knees with a hook grip, and keep your back straight, chest up, and shoulders slightly over the bar.
- Begin the clean by pulling the bar from the floor with your legs and hips, keeping it close to your body. Explosively extend your hips, knees, and ankles to pull the bar upward.
- As the bar rises, shrug your shoulders and drop underneath it quickly, catching it on the front of your shoulders in a front rack position, with elbows high.
- Stand up fully from the squat to complete the clean.
- Prepare for the jerk by adjusting your feet to a stable stance and taking a deep breath. Dip slightly at the knees, then explosively drive upward with your legs to launch the bar off your shoulders.
- Split your feet or use a push jerk to get under the bar and catch it overhead with straight arms and a locked-out position.
- Recover your stance by bringing your feet together under control, then lower the bar safely to the floor or your shoulders for the next rep.
Common Mistakes
Injuries
Barbell Clean and Jerk is a high-risk exercise if performed without proper technique, mobility, or supervision.
Injuries can occur at the wrists, shoulders, lower back, or knees due to poor mobility, improper catching technique, or insufficient strength in supporting muscles. Sudden jerking movements or catching the bar incorrectly can strain joints or cause imbalances.
To prevent injury, prioritize technique over weight, warm up thoroughly, and practice each phase of the lift separately. Beginners should start with lighter weights or even PVC pipes to learn movement mechanics before progressing to heavier loads.
Frequently Asked Questions
- Q: Can beginners do clean and jerk?
Beginners can learn it gradually with proper coaching, but it’s not recommended to start heavy or unsupervised.
- Q: How many reps should I do in a workout?
Most programs use low reps (1–3) with focus on technique and rest between sets.
- Q: Is this better than separate strength lifts?
It serves a different purpose - building explosiveness and athleticism - rather than pure hypertrophy or max strength.
Overview
- Target Muscle Groups:
- Upper legs, back, glutes, shoulders, calves, forearms, triceps.
- Equipment:
- Barbell.
- Difficulty:
- Advanced.
- Log Type:
- Reps and weight.