Description:
The clean and jerk lifts the barbell from the floor to the shoulders in a clean, then drives it overhead in a jerk. It is the second lift in olympic weightlifting and allows the most weight of any lift.
Benefits:
- Builds strength and power for the lift.
- Develops the muscles used in the movement.
- Carries over directly to competition performance.
- Trains the whole body to work together.
Profile:
| Equipment: | Barbell |
| Type: | Strength Training (Compound) |
| Resistance Type: | Free Weight |
| Level: | Advanced |
Muscles:
Primary Muscles
- Quadriceps
- Gluteus Maximus
- Trapezius
- Deltoids
Secondary Muscles
- Hamstrings
- Triceps Brachii
- Erector Spinae
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Pull the bar from the floor and extend explosively through the hips.
- Pull under the bar and catch it on your shoulders in a front squat.
- Stand up out of the clean.
- Dip and drive the bar overhead, splitting or pushing under it to lock out.
- Recover to a standing position with the bar locked overhead.
Common Mistakes:
- Breaking position or rounding the back under load.
- Rushing the lift instead of staying tight.
- Using a range or technique that does not meet the standard.
- Going too heavy before the technique is solid.
Variations:
- Power Clean
- Split Jerk
- Snatch
Safety Tips:
- Warm up thoroughly before heavy attempts.
- Use safeties, straps, or a spotter as appropriate.
- Keep the spine braced and in position.
- Stop if you feel sharp pain.
Additional Information:
The clean and jerk lifts the barbell from the floor to the shoulders in a clean, then drives it overhead in a jerk. It is the second lift in olympic weightlifting and allows the most weight of any lift.
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