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Barbell Clean and Jerk is a compound exercise targeting the full body: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: legs, glutes, shoulders, back, core. Equipment: barbell. Difficulty: advanced, requires solid technique and training history. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Using a shoulder-width grip, clean the bar from the floor to your front rack (in front of the shoulders) with an explosive hip drive.
- Balance the bar on your shoulders and stand tall, feet hip-width apart and stable.
- Dip down quickly by bending your knees slightly, then drive up explosively to send the bar overhead.
- As the bar rises, split your feet (one forward, one back) and drop under it, holding the bar with arms locked out.
- Bring your feet back together to stabilize, then lower the bar under control.
Coaching tip
Caution
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Burpee, Inchworm
- Same muscle, different equipment: Burpee, Dumbbell Clean and Press, Turkish Get-Up
More full body exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.