Clean and Jerk

Clean the barbell to your shoulders, then jerk it overhead in a split or power stance. The most technically demanding Olympic lift combining explosive pulling and pressing.

Quick facts

Difficulty: Difficult
Mechanic: Compound
Force: Push
Type: Strength
Injury Risk: High
Hypertrophy: Medium
Calorie Burn: High

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

quadsglutes (max)front shoulderstriceps

Secondary

hamstringsupper trapslower backabscalves

Equipment & setup

What you need and how to position yourself before starting.

Equipment

barbell

Movement pattern

Bilateral

Posture

Standing

Tracking parameters

repsweight

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1The Clean
- Set up as you would for a standard clean — hip-width stance, hook grip, flat back.
- Pull the bar from the floor with control, keeping it close to your body.
- Explosively extend hips, knees, and ankles once the bar passes your knees.
- Pull yourself under the bar and catch it in a front squat position on your front delts.
- Stand up to full extension with the bar in the front rack.
Step 2The Jerk
- Take a breath and brace your core with the bar resting on your front delts.
- Dip straight down by bending your knees 4–6 inches — keep your torso perfectly vertical.
- Immediately reverse direction, driving the bar overhead with your legs.
- Split your feet (one forward, one back) as you press the bar to lockout.
- Lock out both arms with the bar directly over the crown of your head.
Step 3Recovery
- Step your front foot back halfway.
- Bring your rear foot forward to meet it.
- Stand tall with the bar locked out overhead.
- Lower the bar to your shoulders, then to the floor under control.