How to perform Barbell Clean and Jerk with proper form
Setup
- Bar Position: Place the barbell on the floor, close to your shins.
- Foot Placement: Stand with feet shoulder-width apart, toes slightly pointed out.
- Grip: Use an overhand grip, just outside of your knees.
Clean
- Starting Position: Bend at the hips and knees, keeping your back straight and chest up.
- Lift: Push through your heels, extending your legs and hips while pulling the barbell up close to your body.
- Second Pull: As the bar passes your knees, explosively extend your hips and shrug your shoulders.
- Catch: Rotate your elbows under the bar while dropping your body into a squat position; catch the bar on your shoulders.
Jerk
- Setup for Jerk: Stand up from the squat while keeping the bar resting on your shoulders.
- Dip: Bend your knees slightly, keeping your torso upright.
- Drive: Explosively extend your legs while simultaneously pressing the bar overhead.
- Catch: Lock out your arms, with your head and torso slightly forward, allowing the bar to settle above your head.
Finish
- Stabilize: Stand tall, ensuring your feet are shoulder-width apart.
- Lowering: Carefully lower the barbell back to your shoulders, then to the ground in a controlled manner.
Tips
- Maintain a neutral spine throughout.
- Keep the barbell as close to the body as possible.
- Engage your core for stability.
Follow these steps to perform the barbell clean and jerk safely and effectively.
Exercises
Back Extension, Bodyweight
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Back Extension, Leverage Machine
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms