Barbell Clean and Jerk

Advanced

A complex, two-part Olympic lift that targets full-body power and strength. It involves pulling the barbell from the floor to the shoulders (clean) and driving it explosively overhead (jerk).

About Exercise

Equipment

Barbell, Plates

Difficulty

5/5 • Advanced

Primary Muscle Groups

Glutes, Quads, Lower Back

Secondary Muscles

Abs

Popularity Score

Goals

Power

Strength

Hypertrophy

Stability

Training Style

Weightlifting

CrossFit

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Large

Noise Level

High

Muscle Breakdown

View Muscle Map

Glutes

9/10

Glute Max

Quads

9/10

Rectus Femoris, Vastus Lateralis, Vastus Medialis

Lower Back

8/10

Erector Spinae

Hamstrings

7/10

Biceps Femoris, Semitendinosus

Shoulders

7/10

Anterior Delts, Medial Delts

Traps

6/10

Upper Traps

Abs

5/10

Rectus Abdominis, Transverse Abdominis

Programming

Typical Rep Range

1-3 reps

Rest Between Sets

180-300 seconds • Longer rest is required between sets to maintain maximal power output and technical proficiency.

How to Perform

Load the barbell and stand with feet hip-width apart, gripping the bar just outside the knees using an overhand hook grip. Ensure a tight core, flat back, and position your shoulders slightly over the bar.

Initiate the first pull by driving through the floor, keeping your torso rigid and the bar close to your shins.
As the bar passes the mid-thigh, extend your hips and knees explosively, shrugging forcefully.
Pull yourself under the bar and catch it in the front rack position in a deep front squat (The Clean).
Stand up fully from the squat, stabilizing the bar in the front rack position.
Perform a quick, shallow dip, then drive the bar vertically using maximal leg extension.
Split your feet simultaneously, punching the bar overhead to lock out your elbows (The Jerk).
Recover by bringing your feet together under the bar before lowering the weight safely.

Coaching Tips

Form Cues

Finish the pull high.
Pull under the bar fast.
Drive straight up.
Punch the ceiling hard.
Lock your elbows out.

Breathing

Inhale and brace tightly before the initial pull; hold the breath during the clean and the jerk drive, exhaling upon recovery or during lockout.

Tempo

X-X-X

Range of Motion

Start with the bar on the floor; catch the clean in a full squat position and finish with the arms locked overhead, feet parallel, and hips/knees fully extended.