How to do a Clean and Jerk
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Clean and Jerk
Workouts with Clean and Jerk
Target muscles worked
Instructions for Proper Form
A dynamic Olympic weightlifting movement that combines a clean, to bring the barbell from the ground to the shoulders, with a jerk, to press the bar overhead. This exercise develops explosive power, full-body strength, and coordination, making it essential for athletes looking to improve performance in power and strength sports.
- Stand upright with your feet shoulder-width apart and slightly angled out with a loaded barbell on the ground next to your shins.
- Flex your hips and knees to allow you to grab ahold of the barbell in an overhand grip shoulder-width apart.
- Maintain a neutral spine as your pull through your heels to pull the barbell off the ground in a vertical path next to your body by extending your hips and knees.
- Explode your hips, knees, and ankles into extension to pull the barbell up before snapping your elbows underneath the barbell to catch the bar with palms up.
- Squat before exploding the barbell overhead while dipping underneath the bar by jumping one leg forward and one leg back.
- Catch the barbell overhead before stepping your feet back to shoulder-width before lowering the barbell back to the starting position.
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Alternative Exercises to Clean and Jerk
1. Clean and Press
65.9 mSCORESWAPPED 35 TIMESA dynamic compound lift that marries the clean with an overhead press, engaging the legs, core, shoulders, and arms to improve overall strength and power. Starting with the clean to bring the barbell from the ground to a front rack position, it transitions into a press to lift the weight overhead. This exercise not only builds muscle mass across major muscle groups but also enhances athletic performance by teaching the body to move weights efficiently through different planes of motion.
2. Back Squat
99.3 mSCORESWAPPED 28 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
3. Clean
83.3 mSCORESWAPPED 26 TIMESClean is a compound, explosive exercise that targets a wide range of muscle groups including the legs, back, and shoulders. It involves lifting a barbell from the ground to your shoulders in one fluid motion. This exercise improves power, strength, and coordination, and is often used to develop overall athleticism and prepare for more complex Olympic lifts.
- Intermediate
- Hamstrings
- Barbells
4. Leg Extension
99.4 mSCORESWAPPED 15 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
- Beginner
- Quads
- Leg Extension Machine
5. Power Clean
85 mSCORESWAPPED 15 TIMESPower Clean is a compound explosive movement that targets a wide variety of muscle groups. This exercise focuses on quickly lifting a loaded barbell from the ground to your shoulders in a single motion. Due to its explosive nature, it's excellent for developing both strength and power. It's often used in athletic training to improve performance in dynamic activities.
- Intermediate
- Hamstrings
- Barbells
6. Hang Clean
73.3 mSCORESWAPPED 13 TIMESFocuses on explosive power and coordination, targeting the legs, hips, and shoulders. Performed by lifting the barbell from the hanging position to the shoulders in one fluid motion, it develops functional strength and improves athletic performance.
7. Olympic Squat
60.3 mSCORESWAPPED 13 TIMESThe Olympic Squat is a variation of the more standard Back Squat. Like other Squats, this is a compound exercise that primarily targets the quadriceps. This variation will have you keep your torso up more than other variations. This can help improve range of motion, and further recruit your quadriceps.
8. Leg Press
99.7 mSCORESWAPPED 13 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
- Beginner
- Quads
- Leg Press
9. Cable Knee Drive
50.5 mSCORESWAPPED 12 TIMESThe Cable Knee Drive is a functional exercise targeting the hip flexors, core, and improves lower body power and stability. Performed with a cable attached to the ankle, this exercise involves driving the knee up towards the chest against the resistance. It mimics running and jumping movements, making it particularly beneficial for athletes looking to enhance their explosive power and speed. Additionally, the resistance from the cable provides a unique challenge to the core, ensuring it remains engaged throughout the movement for improved balance and posture.
- Intermediate
- Quads
- Hi-Lo Pulley Cable
10. Front Squat
93.4 mSCORESWAPPED 11 TIMESFront Squat is one of the most common variations of the more standard Back Squat. Like other squat variations, this is a compound exercise that primarily targets your quadriceps. By racking the bar in front of your body instead of behind, you can further emphasize your quads. While the movements are fairly similar, Front Squat may translate better to applications in sports and other real world activities.