Clean and Jerk
One of the two competitive Olympic lifts: the bar is cleaned from the floor to the shoulders, then driven overhead with a jerk. It is a complete test of power, speed, mobility and coordination.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Hamstrings
- Traps (Trapezius)
- Front Delts
Secondary muscles
- Triceps
- Lower Back (Erector Spinae)
- Side Delts
- Calves (Gastrocnemius)
- Abs (Rectus Abdominis)
- Sets
- 3–6
- Reps
- 1–2
- Rest
- 150–240s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with the mid-foot under the bar, hook grip just outside the knees, hips above knees and back flat.
Clean the bar from the floor to the front rack, receiving it in a squat and standing up fully.
Reset the feet and grip, then take a breath and brace.
Dip straight down a few inches through the legs with the torso vertical.
Drive the bar up explosively and push yourself under it into a split or power position with arms locked.
Recover the feet under the hips with the bar stable overhead, then lower it under control.
Breathing: Brace before the clean, take a fresh breath in the rack before the jerk, and exhale once the bar is secured overhead.
Coaching tips
Stand up the clean completely
Dip and drive straight
Punch under the bar
Common mistakes
Rushing the jerk without resetting
Dipping forward onto the toes
Pressing out the jerk instead of locking out
Short, narrow split stance
Safety notes
Train this lift under qualified coaching with bumper plates on a platform.
Learn to miss safely by pushing the bar forward and stepping back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.