Barbell Clean and Jerk Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Barbell
- Body Part
- Weightlifting
- Primary Muscle
- Shoulders
- Secondary Muscles
- Back, Legs
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 6.5
- Alternate Names
- Clean and Jerk
Visualised Target Muscle Groups
Front
Back
How to: Barbell Clean and Jerk
- Stand with your feet shoulder-width apart and the barbell on the ground.
- Bend at your knees and hips to grasp the barbell with a grip slightly wider than shoulder-width.
- Lift the barbell to your shoulders by extending your legs and standing upright.
- From your shoulders, explosively extend your legs and throw the bar overhead.
- Lock your arms overhead and stabilize the weight before returning to the start.
Common Mistakes
- Not properly engaging the legs during the lift.
- Rounding the back when lifting the barbell.
- Incorrect grip placement leading to elbow strain.
Modifications
- Use lighter weights to focus on form.
- Perform the movement without weights to practice technique.
Tips
- Keep your back straight during the lift.
- Ensure proper wrist positioning to avoid strain.
- Engage your core throughout the movement.
Barbell Clean and Jerk Alternatives
Tags
weightlifting
barbell
shoulders
advanced
strength
leg workout
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