Strength

Barbell Clean And Jerk

The Barbell Clean and Jerk boosts total body strength by lifting a barbell from the floor to shoulder and above the head. It targets legs, shoulders, core, and improves coordination, balance, and power.
View all exercises
Barbell Clean And Jerk instructions
Step-by-step instructions
1
Stand with your feet hip-distance apart, slightly under a barbell bar. Bend down and grab the bar with both hands, keeping your arms straight.
2
Using your legs and hips, lift the bar up to the level of your shoulders. Keep your back straight and look straight ahead rather than at the floor.
3
Bend your knees slightly to absorb the weight as you bring the bar up to your chest. Use your arms to rotate the bar into a position where it can rest just above your collarbone.
4
Push your body upwards, lifting the barbell over your head. Once the barbell is over your head, extend your arms to lock them in place.
5
Lower the barbell back to your collarbone, bend your knees slightly to absorb the weight, then straighten up and lower the barbell back to the ground in a controlled manner.
Stand with your feet hip-distance apart, slightly under a barbell bar. Bend down and grab the bar with both hands, keeping your arms straight.
Using your legs and hips, lift the bar up to the level of your shoulders. Keep your back straight and look straight ahead rather than at the floor.
Bend your knees slightly to absorb the weight as you bring the bar up to your chest. Use your arms to rotate the bar into a position where it can rest just above your collarbone.
Push your body upwards, lifting the barbell over your head. Once the barbell is over your head, extend your arms to lock them in place.
Lower the barbell back to your collarbone, bend your knees slightly to absorb the weight, then straighten up and lower the barbell back to the ground in a controlled manner.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Bodyweight
Heel Touch with trainwell
Heel Touch
Heel Touch is a core-strengthening and flexibility-enhancing exercise. It primarily targets your abs with a crunching motion, reaching towards your heels to boost core stability and endurance.
Try it out
Strength
Dumbbell Clean And Jerk with trainwell
Dumbbell Clean And Jerk
The Dumbbell Clean and Jerk is a multi-muscle workout boosting strength, power, and coordination. It combines a clean lift from ground to shoulders with an overhead jerk, targeting shoulders, arms, and lower body.
Try it out
Strength
Band Hamstring Curl with trainwell
Band Hamstring Curl
Strengthen your hamstrings and glutes with the Band Hamstring Curl. This exercise enhances lower body strength, endurance, and stability as you pull the band towards your body.
Try it out
Start your fitness journey today
Enjoying exercises like Barbell Clean And Jerk, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer