Barbell Clean and Jerk

Description

How to Do Barbell Clean and Jerk

1. 1
   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. 2
   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. 3

   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. 4

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

5. 5

   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. 6

   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.