Clean and Jerk

Technique

Pull the barbell from the floor to the rack position in one powerful movement (the clean). Dip slightly and drive the bar overhead by extending the knees and hips, then drop under the bar and catch it with locked-out arms. Stand up fully to complete the jerk.

Steps

1. Set the bar over your midfoot with a braced torso and flat back
2. Drive through the floor and extend your hips and knees powerfully
3. Pull under the bar and catch it securely in the front rack
4. Stand fully before initiating the jerk
5. Dip vertically and drive the bar overhead with your legs
6. Drop under the bar, lock out your arms, and recover to standing

Common mistakes

• Pulling early with the arms instead of driving with the legs
• Catching the clean with low elbows
• Letting the torso tip forward during the jerk dip
• Pressing the bar out instead of catching it with locked elbows

Variations

• Squat clean and split jerk
• Power clean and push jerk
• Hang clean and jerk
• Clean and power jerk

FAQ