Scan to open on your phonegymvim.app/exercises/barbell-clean-and-jerk
10s · no sound
How to do it
- Set a loaded barbell over the midfoot, grip it just outside the legs, and brace with a flat back.
- Pull the bar from the floor past the knees, then extend the hips, knees, and ankles to accelerate it.
- Pull under the bar and catch it on the front of the shoulders, then stand to a full front rack.
- Dip a quarter squat with a vertical torso, then drive the legs and send the bar overhead.
- Split or squat under the bar and lock the elbows with the head through.
- Recover the feet to a parallel stance and hold the overhead lockout before lowering the bar.
Common mistakes
- Letting the bar swing away from the body on the first pull.
- Pressing the jerk with the arms instead of driving with the legs.
- Catching the clean with a collapsed chest and low elbows.
- Cutting the hip extension short so the second pull never happens.
Muscles worked
- Primary
- Front DeltsGlutesQuads
- Secondary
- AbsHamstringsTrapsTriceps
Similar exercises
Good to know
- What muscles does the Barbell Clean And Jerk work?
- Mainly the front delts, glutes and quads. It also works the abs, hamstrings, traps and triceps.
- What equipment do you need for the Barbell Clean And Jerk?
- It uses a barbell.
- Is the Barbell Clean And Jerk good for beginners?
- GymVim rates it intermediate.