Clean and Jerk
Clean and Jerk is a olympic weightlifting – clean and jerk exercise involving Deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Deltoid
- Secondary muscles
- Abdominals, Gluteus maximus, Hamstrings, Erector spinae, Quadriceps, Trapezius, Triceps brachii
- Exercise type
- Olympic weightlifting – clean and jerk
Exercise technique
- Floor start
Take a clean grip with the bar close to your shins and your shoulders slightly ahead of it.
- Pull
Push through the floor to bring the bar above your knees, then rapidly extend your hips and knees.
- Clean catch
Rotate your elbows forward under the bar and catch it on your front shoulders in a squat.
- Stand
Rise from the front squat with your chest and elbows high.
- Jerk preparation
Bring your feet hip-width apart and, once the bar is balanced on your shoulders, perform a short, upright knee dip.
- Drive
Quickly extend your legs to propel the bar off your shoulders.
- Move under
Lock your arms while splitting your feet, one forward and one backward, to move under the bar.
- Recovery
Hold the bar steady overhead, move the front foot partway back, then bring the rear foot forward to align your feet.
Key technique points
- Establish balance between the clean and jerk.
- Keep your chest upright during the dip.
- Accelerate the bar with your legs before your arms.
- Maintain lateral width in the split stance.
- Lock your elbows overhead.
- Recover your feet while the bar is steady.
Common mistakes
Rushing after the clean
Do not start the jerk before the bar is balanced on your shoulders.
Dipping forward
Do not lean your torso forward during the short knee bend.
Pressing early
Do not force the bar up with your arms before using the speed of the leg drive.
Narrow split
Do not place your feet on one line and lose lateral balance.
Soft elbows
Do not catch the bar overhead with bent arms.
Rushing foot recovery
Do not leave the split stance while the bar is still moving.
Frequently asked questions
Clean and Jerk: why is “Rushing after the clean” a mistake?
Do not start the jerk before the bar is balanced on your shoulders.
Clean and Jerk: why is “Dipping forward” a mistake?
Do not lean your torso forward during the short knee bend.
Clean and Jerk: why is “Pressing early” a mistake?
Do not force the bar up with your arms before using the speed of the leg drive.
Clean and Jerk: why is “Narrow split” a mistake?
Do not place your feet on one line and lose lateral balance.
Clean and Jerk: why is “Soft elbows” a mistake?
Do not catch the bar overhead with bent arms.
Clean and Jerk: why is “Rushing foot recovery” a mistake?
Do not leave the split stance while the bar is still moving.
What should I focus on when doing Clean and Jerk?
Establish balance between the clean and jerk. Keep your chest upright during the dip. Accelerate the bar with your legs before your arms. Maintain lateral width in the split stance. Lock your elbows overhead. Recover your feet while the bar is steady.
Related exercises
- Arm Circles
- Backward Medicine Ball Throw
- Battling Ropes
- Chair Upper Body Stretch
- Circus Bell
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.