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
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps
Chest Fly, Barbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Cable
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Band
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Decline Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Decline Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps