Exercise guide
Clean and Jerk
The Clean and Jerk is an Olympic lift performed in two distinct stages. The clean moves the bar from the floor to the shoulders, and the jerk drives it from the front rack to a locked overhead position. The shoulders, legs, hips, trunk, back, traps, and triceps all contribute.
Training context
Why train the Clean and Jerk?
The lift develops coordination and force across several linked movements: pulling from the floor, receiving a front squat, standing, dipping, driving, and stabilizing overhead. Each stage can also be practiced separately.
Because the exercise is highly technical, progress should be based on repeatable positions and successful catches rather than load alone. Coaching and appropriate lifting platforms are strongly recommended.
Technique overview
Separate the clean from the jerk setup
Complete the clean by keeping the bar close, receiving it on the shoulders, and standing with control. Reset the feet and front-rack position before beginning the jerk. Dip straight down, drive forcefully, and move beneath the rising bar into the chosen receiving stance. Stabilize overhead before bringing the feet together and lowering the bar.
Treat this as an overview and use a range, pace, and setup you can control.