Clean And Jerk 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Clean and Jerk is a powerful, full-body Olympic lift that emphasizes strength, speed, and coordination. It consists of two main phases: the clean, in which the barbell is lifted explosively from the floor to the front rack position; and the jerk, where the bar is forcefully driven overhead using leg power and upper body pressing strength. While it involves the entire body, the shoulders are highly activated in the jerk portion as the barbell is stabilized and pressed overhead. Secondary muscles such as the quads contribute substantially to the initial pull and explosive drive. This movement is widely used to develop explosive power, athleticism, and overhead strength, making it a staple in Olympic weightlifting, CrossFit, and advanced strength programs.
How to Perform
Start Position: Stand with feet hip-width apart, barbell over the mid-foot. Grip the bar with hands slightly wider than shoulder-width using a hook grip. Bend at the hips and knees, keeping your chest up and back flat.
First Pull (Clean Phase): Lift the bar by extending your knees and hips while maintaining a tight back. Keep the bar close to your body.
Second Pull: Once the bar passes your knees, explosively extend your hips, knees, and ankles (triple extension), then shrug your shoulders and pull yourself under the bar.
Catch: Drop under the bar quickly and catch it in a front rack position (bar across the shoulders, elbows high). Stand up fully to complete the clean.
Set for the Jerk: Reset your stance by adjusting your feet and bracing your core. Dip slightly by bending your knees and hips.
Drive: Explosively extend your legs and push the bar upward using the momentum generated by your lower body.
Split or Power Jerk: Catch the bar overhead either by splitting one foot forward and one back (split jerk), or by catching it with feet side-by-side (power jerk). Lock your elbows out overhead.
Recovery: Bring your feet back together under control. Ensure full elbow and knee extension with the bar overhead.
Lower the Bar: Lower the bar to the shoulders, then to the thighs, and finally to the ground safely under control.
Breathing: Inhale before each pull or dip, exhale during the explosive lift.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on smooth bar path — keep it close to your body at all times.
Use your legs and hips for power, not just your arms.
Drive your elbows high in the clean to ensure a strong catch position.
Brace your core and keep a neutral spine throughout the lift.
Practice footwork for the split jerk — balance and timing are key.
Maintain an upright torso during the dip-and-drive to avoid losing bar control.
Catch the bar with fully locked elbows overhead to ensure joint safety.
Use bumper plates and a proper lifting platform if possible.
Start with lighter weights and master the technique before adding load.
Warm up shoulders, hips, and ankles thoroughly for optimal mobility and safety.
How Not to Perform
Don’t jerk the bar with your arms in the clean — use full leg and hip drive.
Avoid early arm pull during the clean phase; initiate power from the hips.
Don’t dip forward during the jerk — always keep the torso upright.
Don’t catch the bar with soft elbows — lock them out immediately overhead.
Avoid resting the bar on your wrists — ensure proper front rack support.
Don’t neglect your footwork — especially during the split jerk. Practice balance.
Avoid arching your lower back in the overhead position — brace your core.
Never rush the transition from clean to jerk — reset your posture.
Don’t land with your feet too narrow after the jerk — maintain a strong base.
Avoid excessive load too early — improper technique under heavy weight can cause injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
