Clean and jerk
Log this in the trackerThe Olympic lift: floor to shoulders, then shoulders to overhead.
What it is
Two movements in one lift. The clean brings the bar from the floor to the shoulders; the jerk drives it overhead using the legs. It is the heaviest overhead lift a person can do.
Muscles worked
Primary: Glutes, Quadriceps, Shoulders. Secondary: Hamstrings, Traps, Triceps, Core.
How to perform it
- Set up over the bar with the shins close, back flat, and shoulders slightly ahead of the bar.
- Pull the bar past the knees, then extend the hips explosively and pull under into a front squat catch.
- Stand up out of the clean and reset your breath and grip.
- Dip and drive with the legs, punch the arms straight, and receive the bar overhead before standing tall.
Common form faults
- Pressing the jerk out with the arms instead of driving with the legs. Dip and drive vertically, then move your body under the bar. The arms lock, they do not press.
- Hips shooting up first out of the floor. Keep the chest and hips rising together off the floor; slow the first pull deliberately.
Programming
Singles, doubles and triples, always fresh and always fast. Coaching is worth more than volume here.
Plan your training
Variations & substitutions
Frequently asked questions
- Do I need the clean and jerk to get strong?
- No. It builds power and is a sport in its own right, but squats, hinges and presses build strength with far less technical cost.
- Split jerk or push jerk?
- The split jerk allows the heaviest loads and the most stable catch. The push jerk is simpler to learn and fine for general training.