An explosive two-stage barbell lift that pulls the weight to the front rack and then drives it overhead, engaging the legs, back, shoulders, arms, and core.
How to do the Clean and Jerk (Barbell)#
- Stand feet about shoulder-width, brace your core, keep a neutral spine, and grip the bar overhand just outside shoulder width.
- Drive through your heels to begin the pull, extending hips and knees while keeping the bar close to the front of your body.
- As the bar accelerates upward, extend explosively and drop your body under the bar.
- Catch the bar on your shoulders in a shallow front squat with elbows high and chest up.
- Stand up from the rack position, then use leg drive to push the bar overhead until arms are locked.
- Lower the bar back to the front rack in control and reset before repeating.
Muscles worked#
- Primary: Quads, Glutes, Front delts
- Secondary: Hamstrings, Traps, Triceps, Calves, Upper back
