Clean & Jerk 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Abs, Adductors, Biceps, Calves, Forearms, Glutes, Hamstrings, Lats, Lower Back, Shoulders, Traps, Triceps, Upper Back
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Clean & Jerk is a dynamic, compound movement that targets the quads as the primary muscle group, while also engaging a wide range of secondary muscles, including the abs, adductors, biceps, calves, forearms, glutes, hamstrings, lats, lower back, shoulders, traps, triceps, and upper back. This two-part lift involves lifting a barbell from the ground to the shoulders (Clean), followed by a powerful press overhead (Jerk). It requires both strength and coordination, engaging the entire body to execute efficiently. The exercise is commonly used in weightlifting and CrossFit, helping improve overall athletic performance, explosiveness, and muscle endurance.
How to Perform
Start by placing the barbell just above the knot in your shoelaces, ensuring it doesn’t touch your shins.
Position your feet shoulder-width apart, with your toes pointing slightly outward. Grip the bar with your hands just outside shoulder width.
Lower your hips and lift your chest, keeping your gaze forward. Engage your core to maintain a neutral spine.
As you push through the floor, focus on keeping the bar close to your body while shifting your hips back.
Once the bar passes your knees, shift your knees forward, setting them in a powerful position with an upright torso.
In one explosive movement, jump vertically and shrug your shoulders aggressively to propel the bar upward.
As the bar reaches shoulder height, quickly rotate your elbows underneath it, aiming to position them forward.
Drop into a squat, catching the barbell on your shoulders in the front rack position, with your hands outside of your shoulders.
Stand tall, fully extending your hips and knees to stabilize the bar.
If needed, adjust your grip for the upcoming jerk, and lower your elbows to around a 45-degree angle.
Perform a slight knee dip and explode upward as you drive the bar overhead.
While the bar is still rising, quickly drop underneath it, splitting your legs as you catch the bar with your arms fully extended.
Bring your feet together by stepping forward with the front foot and following with the back foot to stabilize your stance.
Lower the bar with control back to the starting position, ensuring a safe descent.
Repeat for the desired number of reps, focusing on maintaining proper form and fluidity throughout the movement.
Tips
Olympic lifting emphasizes technique and efficiency, not just raw strength. Proper form is key to executing lifts effectively.
When performing jerks, it's often easier to drop the bar from overhead instead of attempting to lower it back to the floor. Lowering the bar under control can be exhausting and risky, especially as the weight increases, which can lead to injury.
Due to differences in grip and hand positioning, your hips will likely start lower in the clean than in the snatch, requiring different movement mechanics.
Use this simple guideline to master the necessary positions for the clean and jerk:
Starting position
Knees back
Knees forward
Jump and shrug
Focus on "slow off the floor, fast into the hips"
For the jerk, smaller athletes may need to keep their elbows higher during the dip to prevent the bar from sliding off their shoulders, as smaller muscles may not provide enough stability.
Aim for vertical movement in the jerk. Rather than pushing your hips forward, focus on moving the bar straight up.
Before jumping into the clean, strengthen your front squat and Romanian deadlift (RDL) to build a solid hinge and front rack position.
When you're first learning the clean, begin by practicing from the hang (mid-thigh) to develop control and technique.
Experiment with your toe angle, as it’s highly individual. Find the position that feels most comfortable and effective for you.
Drive through the entire foot—ensure you maintain contact with three points: the big toe, little toe, and heel, to maximize power and stability during the lift.
How Not to Perform
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
