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.
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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
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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