Clean and Jerk

Step-by-step instructions

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

1. 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.
2. 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.
3. 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.