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Clean and Jerk

Difficulty: ⭐⭐⭐ Advancedhinge

Home Setup

Use heavy dumbbells or a loaded backpack for learning the movement pattern, focusing on the catch positions and overhead stability before adding significant weight

Heavy dumbbellsLoaded backpackWater jugsSandbag

💡 Pro tip: Practice the clean and jerk as separate movements first—master the power clean catch position and the split jerk footwork independently before combining them

Gym Setup

Olympic barbell with bumper plates, lifting platform or rubber flooring, and collars. Start with an empty barbell to learn proper technique.

Safety: Always use collars to secure plates. Practice bail-out techniques for failed lifts. Ensure adequate overhead clearance and space around you. Never attempt max lifts without proper warm-up and technique mastery.

💪 Muscles Worked

QuadricepsHamstringsGlutesShouldersTrapeziusCoreCalvesTriceps

⭐ Why This Exercise?

The clean and jerk is the ultimate full-body power exercise, developing explosive strength, coordination, and athletic performance across every major muscle group. This Olympic lift builds functional strength that translates directly to sports performance while improving mobility, speed, and mental focus under challenging loads.

Make It Easier

Regressions for building up strength

1. Hang Power Clean

barbell + weight plates

Eliminates the complex pull from the floor, allowing focus on the explosive hip extension and catch position

2. Push Press

barbell + weight plates

Isolates the overhead pressing component with a leg drive, building strength and confidence for the jerk

3. Dumbbell Clean and Press

dumbbells

Reduces load and complexity while teaching the movement pattern with independent arm work

Make It Harder

Progressions for advanced athletes

1. Split Jerk from Blocks

barbell + weight plates + jerk blocks

Allows focus on perfecting the jerk technique with heavier loads without the fatigue of the clean

2. Clean and Jerk Complex

barbell + weight plates

Combines multiple cleans and jerks in one set to increase time under tension and technical demands

3. Clean and Jerk from Deficit

barbell + weight plates + platform or plates

Standing on a platform increases range of motion and pulling strength demands

↕️ Similar Movements

Snatch
The other Olympic lift requiring similar explosive power but with a wider grip and single overhead movement
Power Clean
The first phase of the clean and jerk, foundational for developing the pulling and catching mechanics
Thruster
Combines front squat and push press in a continuous movement, building similar full-body coordination
Deadlift
Builds the posterior chain strength essential for the initial pull phase of the clean
Front Squat
Strengthens the catch position and develops the leg drive needed for the jerk

Form Checklist

✓Start with barbell over mid-foot, shoulders slightly ahead of bar, back flat and tight
✓Explode through the hips and pull yourself under the bar, catching in a quarter squat with elbows high
✓Dip straight down 4-6 inches, then drive explosively through legs while splitting feet and punching bar overhead
✓Lock out arms fully overhead with bar slightly behind head, then recover front foot back, then back foot forward
✓Keep core braced throughout entire movement and maintain vertical torso in the catch positions

Common Mistakes

  • •Pulling with arms too early instead of using hip extension to generate power
  • •Catching the clean with elbows low or bar rolling forward off shoulders
  • •Pressing the bar instead of using leg drive in the jerk, or dipping forward instead of straight down
  • •Splitting feet too narrow or in a straight line during the jerk, compromising stability
  • •Rushing the transition between clean and jerk without establishing a solid front rack position

📈 When to Progress

Progress when you can complete 3 sets of 3 reps at your working weight with consistent technique, fast bar speed, and solid catch positions. You should demonstrate proper split jerk footwork, stable overhead lockout, and the ability to hit the same positions on every rep before adding weight.