Clean and Jerk

Quads, Glutes, Hamstrings, Shoulders, BackBarbell

Classic Olympic lift combining a clean to the shoulders and an overhead jerk. Builds explosive power across the legs, back, and shoulders while demanding high coordination and trunk rigidity.

How to do it

1Approach the bar, drop into a deep hip hinge, grip slightly wider than shoulder-width, and set a flat back.

2Explosively drive through the floor to pull the bar up and rack it across your shoulders in a catch position.

3Stand up fully out of the catch to set up for the jerk.

4Dip slightly at the knees, then drive the bar upward forcefully while dipping under to receive it overhead.

5Lock out your arms and stand tall to secure the lift.

Common mistakes

Rounding your back off the floor, putting unsafe stress on your lower back.

Letting the bar drift away from your body during the pull.

Failing to fully lock out your elbows under the heavy overhead weight.

Breathing

Inhale at the setup, exhale on the clean rack; inhale before the dip, and exhale forcefully as you lock out overhead.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.