Clean and Jerk
How to do it step by step, and the muscles it works.
- Body part
- Full body
- Equipment
- Barbell
- Type
- Compound
How to do it
- Start with the bar over your mid-foot, back flat, gripping just outside your legs.
- Pull with the bar close, extend your hips explosively, drop under it and catch it on your shoulders in a squat, then stand up.
- With your torso upright, dip slightly at the knees, then drive the bar overhead with your legs.
- Punch under the bar into a split stance, lock your arms, then bring your feet back together.
- Keep your back flat as the bar leaves the floor and your torso vertical in the dip; don't lean back as you drive.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
- QuadsMain
- GlutesMain
- Front deltsHelping
- TrapsHelping
- TricepsHelping
- HamstringsHelping
- Lower backHelping
Also known as
Barbell Clean and Jerk · Olympic Clean and Jerk · Clean and Jerk (Barbell)