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
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