Barbell Clean And Jerk

Muscles worked

Setup

1. Stand with feet hip-width apart, shins close to the barbell, and grip the bar just outside your knees using a hook grip.
2. Lower your hips, keep your chest up, and ensure your shoulders are slightly ahead of the bar with a flat, neutral spine.
3. Engage your core and pull your shoulder blades back to create full-body tension before the initial pull.

How to do it

1. The Clean: Drive through the floor to pull the bar up, explosively shrug and pull yourself under the bar into a front squat, catching it on your shoulders; exhale as you stand up from the squat.
2. The Dip: With the bar resting on your deltoids and elbows high, slightly bend your knees while keeping your torso perfectly vertical.
3. The Jerk: Explosively drive upward through your legs and split your feet (one forward, one back) while punching the bar overhead until arms are fully locked out; exhale sharply on the drive.
4. The Recovery: Step the front foot back halfway, then the back foot forward to meet it, stabilizing the bar overhead before lowering it to the floor with control.

Form checklist

• Keep the bar as close to the body as possible during the entire pull phase.
• Maintain a vertical torso during the dip to prevent the bar from drifting forward.
• Ensure elbows are high and pointing forward when catching the bar in the clean to create a stable shelf.
• Lock out the elbows completely and stabilize the core before moving your feet during the recovery.
• Land in a stable split position with the weight distributed evenly between both legs, back heel slightly raised.

Pro tips

• Focus on 'triple extension' of the ankles, knees, and hips during the clean to maximize vertical power transfer.
• Think about pushing yourself 'under' the bar during the jerk rather than just pushing the bar 'up'.
• Use a hook grip (thumb tucked under fingers) to maintain a secure hold during the high-velocity pull.

Make it harder

• Incorporate a 'Squat Jerk' variation, catching the jerk in a full overhead squat to demand extreme mobility and stability.
• Perform 'Pause Cleans' by holding the bar for 2 seconds at the knee to increase time under tension and technical precision.

Frequently asked

What muscles does the barbell clean and jerk work?

The barbell clean and jerk primarily targets the deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius, and also works the abs, biceps, forearms, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the barbell clean and jerk?

The barbell clean and jerk uses barbell and weight plate.

Is the barbell clean and jerk good for beginners?

The barbell clean and jerk is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Clean And PressAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
• Barbell Hang Power CleanAdvanced · erector spinae, glutes, hamstrings, quadriceps, and trapezius
• Dumbbell Hang Clean And PressAdvanced · deltoids, glutes, hamstrings, quadriceps, and trapezius
• Dumbbell One Arm SnatchIntermediate · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps