Barbell Clean and Jerk
Expert Advice
During the jerk, drive through your heels and use your leg strength to get the barbell overhead, rather than relying solely on arm strength.
How-to-do Steps
- Start with a barbell on the floor and stand with feet shoulder-width apart.
- Bend at the hips and knees to grip the bar with an overhand grip.
- Clean the barbell to your shoulders by explosively extending your hips and legs.
- Dip your knees slightly and then drive upward, using the momentum to press the bar overhead.
- Split your legs into a lunge position as you lock your arms out overhead.
- Bring your feet back together and lower the bar to the ground to complete one repetition.
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Muscles Worked
Barbell Clean and Jerk primarily targets the Biceps, Forearms, Calves, Hamstrings, Chest, Quads, Abs, Triceps, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps12%
Forearms12%
Calves12%
Hamstrings12%
Chest12%
Quads12%
Abs15%
Triceps13%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Clean and Jerk work?
Barbell Clean and Jerk primarily targets the Biceps, Forearms, Calves, Hamstrings, Chest, Quads, Abs, Triceps. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Clean and Jerk?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Clean and Jerk suitable for beginners?
Barbell Clean and Jerk is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
