Clean & Jerk
The Clean & Jerk is a dynamic compound exercise commonly used in weightlifting and CrossFit. This exercise combines a powerful pull from the floor (the clean) with an explosive overhead lift (the jerk), resulting in a full-body workout that requires both strength and coordination.
Execution
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1
Begin with the barbell on the floor, stand with your feet hip-width apart, and grip the barbell with an overhand grip slightly wider than shoulder-width apart.
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2
Perform a squat movement and keep your back straight as you pull the barbell upward in one fluid movement to shoulder height (the clean).
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3
Once the barbell is at shoulder height, drive yourself under the barbell and catch it while in a squat position.
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4
Stand powerfully from the squat position while holding the barbell on your shoulders.
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5
Then perform the jerk by making a small dip with your knees and driving upward explosively, pressing the barbell overhead and fully extending your arms.
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6
Make sure your legs, hips, and arms are fully extended and the barbell is stable overhead before finishing the exercise by returning to the starting position.
Benefits
- Improves explosive power and total-body strength.
- Increases coordination and athletic performance.
- Stimulates muscle growth throughout the body.
- Burns many calories and may contribute to fat loss.
Common Mistakes
- ! Bending your back during the lift — always keep your back straight to prevent injuries.
- ! Holding the barbell too far away from your body — keep the barbell close to your body for greater control and efficiency.
- ! Diving under the barbell too quickly — use a controlled movement to catch the barbell correctly.
- ! Not fully extending your arms during the jerk — ensure a strong overhead lockout.
Primary Muscles
- Quadriceps
- Hamstrings
- Glutes
- Deltoids (shoulders)
- Trapezius (upper back)
- Core (abdominal and back muscles)
Possible Alternatives
- Power Clean & Push Press — a less technical variation in which the jerk is replaced by a push press.
- Dumbbell Clean & Jerk — use dumbbells instead of a barbell for greater emphasis on stability and coordination.
- Hang Clean & Jerk — begin the exercise with the barbell at knee height instead of on the floor for a different stimulus.
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