Clean and Jerk
- Pro
- Advanced
- Functional
The clean and jerk pulls a loaded barbell from the floor to a front rack, then dips and drives it overhead to a locked-out finish. It trains the quads and glutes on the pull and the front delts and traps on the overhead drive. Advanced lifters use it in functional training for weight and reps as a main lift or a finisher.
- Muscles
- Quads, Glutes, Front delts, Traps
- Equipment
- Barbell
- Logged as
- Weight and reps
How to
- Grip the bar over mid-foot, hips down, back flat.
- Pull the bar explosively and catch it in a front rack.
- Stand tall, then dip and drive the bar overhead.
- Split or squat under, then stand with the bar locked out.
Form cues
- Brace your core hard before you break the floor.
- Keep your eyes fixed on a point ahead.
- Exhale sharply as you lock the bar overhead.
Common mistakes
- The bar drifts away from the body. Keep the bar brushing your thighs on the way up.
- Elbows drop late in the front rack catch. Whip your elbows up fast under the bar.
- The jerk drifts forward instead of locking overhead. Drive the bar straight up over your ears.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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