The clean & jerk is a dynamic Olympic lift that combines two explosive movements to lift a barbell from the ground to overhead. It primarily targets the full body, with emphasis on the legs, back, shoulders, and core. This lift is used to build power, speed, coordination, and overall athleticism.

How to Perform

1. Clean Phase

• Set up with your feet hip-width apart, bar over midfoot, and grip slightly outside shoulders.
• Pull the bar off the floor by extending your knees and hips while keeping your back flat.
• As the bar reaches mid-thigh, explode upward by extending the hips, knees, and ankles (triple extension).
• Shrug and pull yourself under the bar into a front squat position, catching the bar on your shoulders.
• Stand up from
• the front squat to complete the clean.

2. Jerk Phase

• Adjust your grip and stance slightly if needed.
• Dip by bending the knees slightly while keeping the torso upright.
• Explosively drive through your legs and push the bar overhead while splitting or pushing your feet (split jerk or push jerk).
• Lock out the elbows and stabilize the bar overhead.
• Bring your feet back in line to finish the lift.

Coaching Cues

• Keep the bar close to your body during both phases.
• Explode through the hips, power is generated from the legs, not the arms.
• Be aggressive under the bar in both the clean and the jerk.
• Maintain a strong, upright torso throughout the movement.