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Barbell Clean & Jerk

Learn how to properly perform the Barbell Clean & Jerk with this complete demonstration video.

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What is the Barbell Clean & Jerk?

The Barbell Clean & Jerk, a hallmark exercise in weightlifting, combines two movements: the clean and the jerk. It primarily targets the muscles of the legs, hips, back, and shoulders. This is an advanced exercise that requires proper technique and solid core stability.

How to properly perform the Barbell Clean & Jerk

  1. Start with the barbell on the ground and stand with your feet shoulder-width apart.
  2. Bend your knees, hinge at the hips, and grip the barbell with an overhand grip slightly wider than shoulder-width.
  3. Keep your back straight, engage your core, and explosively lift the barbell off the ground by extending your hips and knees.
  4. As the barbell reaches hip level, quickly drop under it, rotating your elbows around and catching the barbell on the front of your shoulders in a front rack position.
  5. From the front rack position, dip slightly with your legs and drive the barbell overhead, extending your arms fully.
  6. Lock out your arms and stabilize the weight overhead.
  7. Lower the barbell back down to the front rack position, then lower it to the ground with control.
  8. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
  • Full body
Mechanics type
Required equipment

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