Exercise Profile
Barbell Clean & Jerk Overview
The Barbell Clean and Jerk is a powerful full-body exercise that primarily targets your quads, hamstrings, glutes, traps, and shoulders. It is known for building explosive power and improving coordination.
For beginners, it’s best to master the two components of this exercise first—the clean and the jerk weightlifting. This allows them to perform the exercise with proper form for effectively targeting the right muscles and avoiding injury. Advanced athletes can work on perfecting their technique or increasing the weight to further challenge their strength and power.
The barbell clean and jerk can be incorporated into your routine as a key exercise for building muscular endurance, strength, and power. It can be included in full-body workouts or as a stand-alone exercise for enhancing overall athletic performance.
Barbell Clean & Jerk Instructions
Step 1: Grab the loaded barbell with a slightly wider than shoulder-width grip. Then, in a hip-width stance, bring your butt back and down into a squat. Ensure your shoulders are slightly in front of the bar with the barbell close to your shins, over midfoot.
Step 2: Slightly tug on the bar to load and activate the working muscles. Engage your lats and slightly extend your knees to take the slack out of the bar.
Step 3: Now, fully extend your knees and then hips rapidly. Push your feet through the floor until the bar reaches knee level, then drive your hips forward. The extension should be explosive so that you rise on the balls of your feet at full extension.
Step 4: When the bar is at your hip level, use the upward momentum to shrug the barbell, allowing your elbows to bend and, as the bar travels upwards, rotate your hands so your arms are under the bar.
Step 5: Then, rack the barbell on your shoulders with your upper arms parallel to the floor, receiving it in a deep squat position. Immediately extend your legs into a standing position.
Step 6: Bend your knees, rapidly extend them, then bring one foot back. Using the momentum, press the barbell overhead and lock your elbows out. Complete the lift by standing up and bringing your rear foot forward.
Step 7: Afterward, lower the bar to your shoulders, then in front of your thighs, and then to the floor.
Step 8: Continue for the desired number of repetitions.
Common Barbell Clean & Jerk Variations
The Barbell Clean and Jerk is a powerful exercise, but you can mix things up with different variations to adjust difficulty or target. Here are five popular power clean and jerk exercise variations to try:
Barbell Clean & Jerk Tips
- Brace your core for stability and maximum power output before initiating the lift.
- The power comes from your legs during the clean, so focus on driving through your heels and exploding upwards as you pull the bar.
- During the clean part of the exercise, keep the barbell close to your body to maintain control and efficiency in the movement.
- Proper form is key. Break down the exercise into two parts: the clean and the jerk. Practice each separately to perfect your technique.
Barbell Clean & Jerk Common Mistakes
- Rounding the back: Failing to keep a neutral spine during the clean can put unnecessary strain on your lower back and lead to injury.
- Improper foot placement: Incorrect foot positioning can throw off your balance, especially during the jerk.
- Rushing the lift: Trying to move too fast can lead to poor technique and mistakes.
Frequently Asked Questions
What muscles does the clean and jerk exercise work?
Barbell clean and jerk works multiple muscles in your quads, hamstrings, glutes, traps, and shoulders.
How difficult is power clean and jerk?
The barbell clean and jerk is an advanced and demanding weightlifting move, requiring both strength and refined skill to execute properly.
Is barbell clean and jerk healthy?
This exercise targets multiple muscles. It also burns a lot of calories in a short amount of time.
Is the Clean and Jerk weightlifitng safe for beginners?
It’s an advanced lift that requires proper technique. Beginners should start with lighter weights and practice the clean and the jerk before performing the combined movement or adding more weight. Ideally, learn from a coach or experienced lifter how to clean and jerk.
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