Video Coming Soon
We're working on adding video demonstrations for this exercise.
Barbell Power Clean to Jerk
A full-body Olympic lift combining explosive power clean and jerk that targets glutes, quads, and traps to build power, strength, and coordination for athletic performance.
About Exercise
Equipment
Barbell
Difficulty
5/5 •
Primary Muscle Groups
Glutes, Quads, Hamstrings, Traps
Secondary Muscles
Calves, Abs, Forearms
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
Yes
Space Needed
Medium
Noise Level
High
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Quads
8/10Rectus Femoris, Vastus Lateralis
Hamstrings
8/10Biceps Femoris
Traps
8/10Upper Traps
Lower Back
7/10Erector Spinae
Shoulders
7/10Anterior Delts
Triceps
6/10Calves
5/10Abs
5/10Forearms
4/10Flexors
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
180-300 seconds • Full recovery for power output
How to Perform
Stand with feet hip-width apart, bar over mid-foot touching shins. Grip bar slightly wider than shoulders with hook grip, shoulders over bar, back flat, core braced.
- Drive through heels to lift bar off floor, keeping it close to shins and back neutral.
- Explode hips forward, shrug traps, extend ankles knees hips fully.
- Pull body under bar, rotate elbows to catch in front rack above parallel squat.
- Stand fully from catch with hips and knees locked.
- Dip knees slightly, torso upright.
- Drive explosively upward through legs, punching bar overhead.
- Drop under bar into partial squat, lock arms overhead, recover to stand.
Coaching Tips
Form Cues
- Bar close to body
- Triple extension explosively
- High elbows in rack
- Punch under bar
- Lock out fully
- Drive through mid-foot
Breathing
Inhale deeply and brace core before pull; hold breath through clean, exhale after standing; brace again for jerk dip and drive.
Tempo
1-0-1
Range of Motion
Bar travels from floor to overhead lockout; clean catch with hips above parallel, jerk dip 4-6 inches deep.
Safety
Safety Notes
- Use bumper plates and platform for drops
- Avoid if acute back or shoulder injury
- Master deadlift and squat first
- Start with empty bar for technique
- Neutral spine essential
- Hook grip prevents grip slip
Spotting
Spotter assists by catching bar if miss during jerk overhead; not ideal for clean phase—use safeties or platform instead.
Common Mistakes
- Rounding back on pull
- Slow second pull
- Incomplete arm lockout
- Leaning forward in jerk
- Poor bar path away from body
- Insufficient core brace
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Recent wrist strain
Flexibility Needed
- Ankle dorsiflexion for squat catch
- Thoracic extension for rack
- Shoulder flexion to 170 degrees
Build Up First
- Proficiency in deadlift
- Front rack comfort
- Overhead stability from press
Also known as
Power Clean and Jerk, Barbell Clean and Jerk
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Barbell Power Jerk
Barbell, Squat Rack
Quads, Shoulders
Barbell Power Clean
Barbell
Hamstrings
Barbell Clean and Jerk
Barbell, Plates
Quads
Barbell Power Clean to Front Squat
Barbell, Plates
Quads
Barbell Power Clean Thruster
Barbell, Plates
Quads
Barbell Power Clean and Press
Barbell, Plates
Quads, Glutes
Barbell Jerk
Barbell, Squat Rack
Quads, Shoulders
Barbell Clean Pull to Hang Clean
Barbell, Plates
Glutes
Barbell Clean
Barbell
Quads, Traps
Barbell Push Jerk
Barbell, Squat Rack
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
