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
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Barbell Clean and Press
Barbell, Plates
Quads
Barbell Clean
Barbell
Quads, Traps
Barbell Power Clean and Press
Barbell, Plates
Quads, Glutes
Barbell Hang Clean
Barbell, Plates
Glutes
Barbell Muscle Clean
Barbell, Plates
Quads, Traps
Barbell Power Clean
Barbell
Hamstrings
Barbell Lunge
Barbell
Quads
Barbell Shrug
Barbell, Plates
Traps
Barbell Snatch
Barbell, Plates
Quads
Barbell Step-Up
Barbell, Plyometric Box
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
