How to Clean & Jerk

The clean and jerk is a challenging and technical weightlifting exercise that demands a high degree of skill and strength. This lift consists of two distinct phases: the clean and the jerk. During the clean, the lifter raises the barbell from the ground to their shoulders. In the jerk, the lifter then drives the barbell overhead to a locked-out position. Proper technique and form are crucial in executing the clean and jerk effectively and safely.

Introduction:

The Clean & Jerk is a dynamic and powerful compound exercise that is a staple in both Olympic weightlifting and CrossFit training. It combines two distinct movements—the clean and the jerk—to lift a barbell from the ground to an overhead position in one fluid motion. This exercise builds total-body strength, power, and coordination, making it an essential addition to any strength training program. Whether you are new to CrossFit or looking to refine your technique, this guide will provide you with a clear, step-by-step approach to mastering the Clean & Jerk.

Steps in the Clean & Jerk movement

1. Setup and Stance:
  - Stand with your feet hip-width apart, barbell over your midfoot.
  - Bend at the hips and knees to grip the barbell with a shoulder-width, overhand grip.
  - Keep your back straight, chest up, and eyes forward.
2. The Clean:
  - First Pull: Lift the bar off the ground by extending your knees and hips. Keep the bar close to your body.
  - Transition: As the bar passes your knees, pull your body under the bar by extending your hips explosively.
  - Second Pull: Continue pulling the bar upwards while shrugging your shoulders and bending your elbows.
  - Catch: Drop into a squat position while catching the bar on your shoulders with elbows pointing forward. Stand up to complete the clean.
3. The Jerk:
  - Dip: Slightly bend your knees and dip your body straight down.
  - Drive: Explosively extend your knees and hips to drive the bar upward off your shoulders.
  - Catch: Split your legs or perform a power jerk to catch the bar overhead with arms fully extended.
  - Recovery: Bring your feet together and stand up straight with the barbell overhead to complete the movement.

What Equipment is needed

Barbell: A standard Olympic barbell is ideal for deadlifts.
Weight Plates: Select appropriate weight plates based on your strength and experience level.
Lifting Shoes: Flat-soled shoes provide stability and better force transfer during the lift.
Chalk: Optional, but useful for improving grip on the bar.
Wrist Wraps

Check out the Equipment subsite for more tools, tips, and inspiration.

Scaling Options:

To gradually build strength and proficiency, consider the following scaling options:

Dumbbell Clean & Jerk: Use dumbbells instead of a barbell to reduce the weight and complexity.
Power Clean & Jerk: Perform the clean without dropping into a full squat, making it less demanding on mobility.
Hang Clean & Jerk: Start with the barbell at thigh level to simplify the initial pull phase.

Common Mistakes to Avoid:

Rounding the Back: Keep your core tight and back straight throughout the movement to prevent injury.
Improper Bar Path: Keep the bar close to your body during the clean and jerk to maintain control and efficiency.
Early Arm Pull: Avoid pulling with your arms too early during the clean; focus on using your legs and hips.
Poor Catch Position: Ensure you catch the bar with elbows high and the bar resting on your shoulders.

Benefits of the Movement:

Total Body Strength: Engages multiple muscle groups, improving overall strength.
Power Development: Enhances explosive power, beneficial for athletic performance.
Coordination and Balance: Requires precise coordination and balance, improving overall motor skills.
Cardiovascular Fitness: High-intensity nature of the exercise boosts cardiovascular endurance.

Which Muscles Are Worked:

During this exercise, the following muscle groups are engaged:

Primary Muscles: Quadriceps, hamstrings, glutes, deltoids, trapezius.
Secondary Muscles: Core stabilizers, lower back, forearms, and calves.

Alternative Similar Movements:

If you’re seeking variation or targeting specific muscle groups, consider incorporating these alternative exercises:

Check out the exercise library for more alternatives!

Q&A for Clean and Jerk

How to clean and jerk for beginners?
Beginners should start with light weights to focus on form and technique. Break down the movement into two parts: practice the clean first, then the jerk. Use drills and progressions to build confidence and strength gradually.

Is clean and jerk difficult?
Yes, the clean and jerk can be challenging due to its complexity and the coordination required. However, with consistent practice and proper technique, it becomes more manageable and highly rewarding.

What muscles do clean and jerks work?
Clean and jerks work multiple muscle groups, including the quadriceps, hamstrings, glutes, deltoids, trapezius, core stabilizers, lower back, forearms, and calves. This makes it a comprehensive full-body exercise.

What are the rules for clean and jerk?
In competition, the clean and jerk must be performed as two distinct movements. The barbell must be lifted from the ground to the shoulders (clean) and then from the shoulders to an overhead position (jerk) with arms fully extended and no downward movement allowed.

Is clean and jerk better than deadlift?
The clean and jerk and deadlift serve different purposes. Clean and jerks are better for developing explosive power and full-body coordination, while deadlifts are excellent for building raw strength, particularly in the posterior chain.

Can you build muscle with clean and jerk?
Yes, clean and jerks can help build muscle, especially when performed with progressive overload. They engage multiple muscle groups, leading to hypertrophy and strength gains over time.

Are clean and jerks good for you?
Yes, clean and jerks are highly beneficial as they improve strength, power, coordination, and cardiovascular fitness. However, they require proper form to prevent injury, so it’s important to learn the technique correctly.

Can I do clean and jerk every day?
It’s generally not recommended to do clean and jerks every day due to the intense demand they place on the body. Allowing time for recovery is crucial to avoid overtraining and injury.

What’s the world record for clean and jerk?
The world record for the clean and jerk varies by weight class, but the heaviest ever recorded is 263.5 kg (580 lbs) by Lasha Talakhadze in the super heavyweight category.

Do Olympic weightlifters deadlift?
Yes, Olympic weightlifters often incorporate deadlifts into their training to build the strength needed for the first pull of the clean. It’s a key accessory lift for overall strength development.

What’s a good clean and jerk weight?
A good clean and jerk weight varies based on individual strength and experience. As a benchmark, being able to lift 1.5 times your body weight is considered impressive for many lifters.

How many reps of clean and jerk should I do?
Reps for clean and jerks are typically kept low, ranging from 1 to 5 per set. This helps maintain form and intensity, focusing on strength and power rather than endurance.

Do powerlifters do clean and jerk?
Powerlifters generally do not perform the clean and jerk as part of their competition lifts. However, some may include it in their training for explosive power and conditioning benefits.

Conclusion:

The Clean & Jerk is a challenging yet rewarding exercise that offers numerous benefits for overall strength, power, and fitness. With consistent practice and attention to proper form, you can master this movement and elevate your training to new heights. Remember, technique is key, so start with manageable weights and gradually increase the load as your proficiency improves. Happy lifting!