Eagle
Fitness
Clean and Jerk (Barbell)
The clean and jerk is an Olympic weightlifting exercise. First, the lifter pulls the barbell from the ground to the shoulders in the "clean." Then, in the "jerk," they push it overhead, locking out the arms. This move tests strength, coordination, and power.
Primary Muscle Group
Type of Weight
Whole Body
Barbell
1. Setup: Stand with your feet hip-width apart, toes pointing slightly outward, with a barbell on the ground in front of you.
2. Grip: Bend at the hips and knees to grasp the barbell with an overhand grip, hands just outside your knees.
3. Starting Position: Engage your core, keep your back straight, and your chest up. Your shins should lightly touch the bar.
4. Execution (Clean): Lift the bar by extending your hips and knees. As the bar passes your knees, explosively extend your hips, knees, and ankles to pull the bar up. Drop under the bar and catch it on your shoulders in a front squat position.
5. Execution (Jerk): Dip slightly by bending your knees, then explosively extend your legs and drive the bar overhead. Split your legs into a lunge position to catch the bar overhead, then bring your feet together to stand up straight with the barbell fully extended overhead. Lower the barbell safely back to the starting position. Repeat for the desired number of reps.
Diagram of the muscles activated:
