Barbell Clean and Jerk

Category

Powerlifting

Difficulty

Pro

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Deltoids

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus, Erector Spinae, Latissimus Dorsi, Trapezius, Rectus Abdominis

How to do it

1. Stand with your feet hip-width apart, gripping the barbell with an overhand grip slightly wider than shoulder-width apart. Bend your knees and hinge at your hips to lower your body and grasp the barbell.
2. Explosively extend your hips and knees to lift the barbell off the floor, pulling it up to your shoulders while keeping it close to your body. Rotate your elbows under the bar as you catch it in a front rack position.
3. Dip by bending your knees, then explosively extend your hips and knees to drive the barbell overhead. Simultaneously, split your legs into a lunge position to stabilize the weight overhead.
4. Fully extend your arms and legs to complete the lift. Carefully bring your feet back together and lower the barbell to your shoulders, then back to the floor. Repeat for the desired number of repetitions.

Form tips

• Perform the movement with control to maximize muscle activation and reduce injury risk.
• Keep the barbell close to your body during the clean phase to maintain proper form.
• Practice the movement slowly and with lighter weights to master the technique before progressing to heavier loads.