Barbell Clean and Jerk

Description

How to do Barbell Clean and Jerk

1. 01
   Setup

   Stand with your feet hip-width apart, toes slightly out, with the barbell positioned over the middle of your feet. Grip the barbell with a pronated grip slightly wider than shoulder-width, ensuring your shins are close to the bar.

2. 02
   Setup

   Lower into a squat position with your chest up, back straight, and shoulders slightly in front of the bar, preparing for the initial pull of the clean.

3. 03

   Initiate the clean by driving through your heels, extending your hips and knees explosively while pulling the bar upwards close to your body. As the bar reaches mid-thigh, rapidly extend your body, shrug your shoulders, and pull yourself under the bar into a front squat position, catching the bar on your anterior deltoids with elbows high.

4. 04

   Stand up powerfully from the front squat, maintaining an upright torso and keeping the barbell stable on your shoulders, preparing for the jerk.

5. 05

   From the standing position, take a shallow dip by bending your knees slightly, then explosively drive upwards through your legs, simultaneously pressing the barbell overhead. As the bar clears your head, split your feet into a lunge position (one foot forward, one back) or perform a squat jerk, locking your elbows and stabilizing the weight overhead.

6. 06

   Recover by bringing your feet back together under your hips, maintaining the barbell locked overhead with a strong, stable core and fully extended arms, then lower the bar under control.

Tips

• Focus on a strong, vertical pull in the clean, keeping the bar close to your body to maximize power transfer and efficiency.
• Maintain active shoulders and a tight core throughout the entire lift to ensure stability, protect your spine, and improve overall force transmission.
• Practice the dip and drive for the jerk with an empty bar or light weight to perfect the timing and explosive leg drive before adding heavier loads.
• Ensure a complete lockout overhead in the jerk, with elbows fully extended and the bar directly over your shoulders, hips, and feet for maximal stability.

Common mistakes

• Rounding the back during the clean can lead to injury; maintain a neutral spine and keep your chest up throughout the initial pull and transition.
• Failing to fully extend hips and knees in the clean reduces power; ensure a complete, explosive triple extension (ankles, knees, hips) before pulling under the bar.
• Pressing the bar out in the jerk instead of driving indicates a lack of leg drive; use your powerful leg drive to elevate the bar overhead, minimizing arm work.