Barbell Clean and Jerk Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Barbell
- Body Part
- Weightlifting
- Primary Muscle
- Shoulders
- Secondary Muscles
- Gluteus Maximus, Hamstrings, Erector Spinae, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 8.5
- 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 over your feet.
- Bend at your hips and knees to grip the barbell with both hands just outside your knees.
- Lift the barbell off the ground while keeping your back straight and chest up.
- Once the barbell passes the knees, extend your hips aggressively and pull the barbell upward.
- Get under the barbell to catch it in a front squat position, then stand up.
- Press the barbell overhead until your arms are fully extended.
- Lower the barbell back to the starting position in a controlled manner.
Common Mistakes
- Not keeping the bar close to the body during the lift.
- Using too much momentum instead of proper muscle engagement.
- Letting the back round during the lift.
Modifications
- Use lighter weights to master the technique.
- Perform the exercise with kettlebells if barbells are difficult.
Tips
- Ensure to keep your back straight during the lift.
- Engage your core to maintain stability.
- Practice the movement without weight to master the form.
Barbell Clean and Jerk Alternatives
Tags
weightlifting
strength training
clean and jerk
shoulders
powerlifting
full body
Exercises in Your Pocket with our Fitness App
