Barbell Clean and Jerk
Olympic weightlifting lift that explosively pulls barbell from floor to shoulders then drives it overhead, building full-body power, speed, and coordination.
About Exercise
Equipment
Barbell, Plates
Difficulty
5/5 •
Primary Muscle Groups
Quads, Glutes, Traps
Secondary Muscles
Calves, Obliques
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
High
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Traps
8/10Upper Traps
Lower Back
7/10Erector Spinae
Shoulders
7/10Anterior Delts
Hamstrings
6/10Biceps Femoris
Abs
6/10Rectus Abdominis
Calves
5/10Gastrocnemius
Obliques
4/10External Obliques
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
180-300 seconds
How to Perform
Position barbell over midfoot with feet hip-width apart, toes out. Grip outside legs with hook grip, hips above knees, shoulders over bar, core braced.
- Push through heels to extend knees and hips in first pull, keeping bar close to shins.
- Explode into second pull with triple extension and shrug, bar brushing thighs.
- Drop under bar into front squat catch, elbows high in rack.
- Stand from squat to rack position.
- Dip knees vertically a few inches for jerk.
- Drive explosively upward through legs, splitting feet to catch bar overhead with locked arms.
- Recover feet to stand under locked bar.
Coaching Tips
Form Cues
- Keep bar close to body
- Triple extension explosively
- Elbows high in rack
- Dip vertical, drive through heels
- Punch under bar fast
- Lock out overhead stable
Breathing
Inhale deeply and brace core before first pull; exhale sharply after second pull and during recovery.
Tempo
1-0-1
Range of Motion
Full triple extension from floor to max height; catch in full squat below parallel for clean; overhead lockout with arms straight and feet split for jerk.
Safety
Safety Notes
- Use bumper plates for safe drops
- Master technique before heavy loads
- Avoid if acute back or shoulder injury
- Warm up hips, shoulders, ankles
- Brace core to protect spine
- Bail by dropping forward if failing jerk
Spotting
Not recommended; use platforms and bumper plates for safe drops instead of spotters.
Common Mistakes
- Rounding back in pull
- Early arm bend
- Forward lean in jerk dip
- Slow turnover under bar
- Incomplete lockout overhead
- Poor foot split alignment
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Wrist instability
Flexibility Needed
- Ankle dorsiflexion for squat catch
- Shoulder flexion for rack and overhead
- Hip mobility for deep squat
Build Up First
- Competent deadlift
- Front squat proficiency
- Push press technique
Also known as
Clean and Jerk, Olympic Clean and Jerk
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