Clean and Jerk | Gymacetamol

Muscles Worked

Primary

QuadricepsGlutesShoulders

Secondary

HamstringsTricepsBack

Quick Cues

1

Clean to shoulders, then jerk

2

Dip and drive explosively

3

Lock out overhead

4

Stabilize before lowering

Equipment Needed

Barbell

Perform a clean: pull the bar from the floor and catch it on your shoulders in a front squat.
Stand up out of the squat with the bar in the front rack position.
Take a breath, brace your core, and dip by bending your knees slightly.
Drive up explosively through your legs while pressing the bar overhead.
Split your feet (one forward, one back) or squat under the bar to catch it at full lockout.
Recover by bringing your feet together and standing tall with the bar overhead.
Lower the bar to your shoulders, then to the floor.
Repeat for the desired number of repetitions.

Common Mistakes

Not transitioning smoothly from clean to jerk

Pressing the bar out instead of driving it overhead

Letting the elbows drop during the front rack

Pro Tips

Treat the clean and jerk as two distinct movements with a reset between them

Dip straight down for the jerk, avoiding any forward lean

Lock out aggressively overhead and hold for stability

Your Progress

Variations

Power Clean + Push Jerk

Squat Clean + Split Jerk

Hang Clean and Jerk