Barbell Clean and Jerk

Barbell Clean And Jerk


This exercise involves lifting a barbell from the ground to the shoulders, then pushing it overhead in a single fluid motion. It requires a combination of strength, power, and technique, and is often used in Olympic weightlifting competitions.

Muscle Group

Equipment Required

Barbell Clean and Jerk Instructions

  1. Start with the barbell on the ground in front of you, with your feet shoulder-width apart and your toes pointing forward.
  2. Bend down and grip the barbell with your hands slightly wider than shoulder-width apart, palms facing down.
  3. Stand up, keeping your back straight and your arms extended.
  4. As you stand up, pull the barbell up towards your chest, keeping it close to your body.
  5. Once the barbell reaches your chest, quickly drop into a squat position, catching the barbell on your shoulders.
  6. Stand up from the squat position, using the momentum to push the barbell overhead.
  7. Lock your arms out overhead, with the barbell directly above your head.
  8. Lower the barbell back down to your shoulders, then drop it back down to the ground.
  9. Repeat the exercise for the desired number of reps.

Barbell Clean and Jerk Form & Visual

Barbell Clean and Jerk

Barbell Clean and Jerk Benefits

  • Full body workout
  • Improves explosive power and strength
  • Increases cardiovascular endurance
  • Enhances coordination and balance
  • Targets multiple muscle groups including legs, back, shoulders, and arms
  • Can be modified for different fitness levels and goals
  • Helps with weight loss and muscle gain
  • Improves athletic performance in other sports

Barbell Clean and Jerk Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Lower back
  • Upper back
  • Shoulders
  • Triceps
  • Forearms
  • Core

Barbell Clean and Jerk Variations & Alternatives