Clean and Jerk (Barbell)

How to do it

1. Stand with the bar over mid-foot, grip it just outside your shoulders with an overhand grip, brace and hold your breath.
2. Lift the bar fast, drop into a squat to catch it on the front of your shoulders, then stand up fully.
3. Dip slightly, then drive your legs hard to send the bar up off your shoulders.
4. Split your feet into a lunge and catch the bar overhead on straight arms.
5. Step your front foot back, then your back foot forward, until your feet are side by side with the bar still overhead.
6. Lower the bar with control to your shoulders, then to the floor.

Key cues

• Bar over mid-foot to start
• Bend slightly, then drive
• Catch on straight arms
• Front foot back first
• Control the bar down

Common mistakes

• Letting go of the grip too early in the clean, so the bar crashes onto your shoulders
• Bending the arms when catching the bar overhead
• Starting with the bar away from mid-foot
• Stepping out of order or ending with your feet staggered

Muscles worked

Primary

Glutes, lower back, adductors, quads and front delts

Secondary

Hamstrings, traps, forearms, triceps, side delts and calves

Equipment

Barbell, weight plates and lifting platform.

References

1. StrengthLog: Clean and Jerk
2. StrengthLog: Clean
3. Catalyst Athletics: Hold Your Grip Longer for Better Clean Turnovers