Barbell Clean and Jerk

See it in motion

How to do it

Start with your feet shoulder-width apart and grip the barbell just outside your legs. Perform the clean by lifting the bar from the ground, extending your hips and knees explosively, pulling the bar to your shoulders, and catching it in a front squat position. Stand up, then dip slightly and drive the bar overhead using your legs and arms. Lock out your arms and stabilize before completing the lift.

1. 1Feel your legs and hips driving the bar from the floor into the front rack, and then overhead
2. 2Keep your core tight and elbows high in the rack before the jerk
3. 3Use your legs to dip and drive the bar overhead with power

Common mistakes

• ×Avoid pulling with your arms; rely on hip extension for the clean
• ×Don't allow the bar to drift away from your body; keep it close
• ×Avoid pressing out the jerk; catch it in a locked out position with active shoulders

Muscles worked

The barbell clean and jerk mainly works the triceps, with the front delts, forearms, upper chest, upper traps, upper abs, and side delts assisting.

• TricepsPrimary
• Front DeltsSupport
• ForearmsSupport
• Upper ChestSupport
• Upper TrapsSupport
• Upper AbsSupport
• Side DeltsSupport
• Lower TrapsMinor
• Lower AbsMinor