Barbell Clean and Jerk
Primary Equipment
Olympic barbell
Olympic barbell
Instructions
- Stand over the barbell with feet hip-width, grip slightly wider than shoulders
- Initiate the clean, pulling the bar explosively to your shoulders into a front rack position
- From the front rack, perform a quick dip and drive the bar powerfully overhead
- Stabilize the barbell overhead with arms locked, then recover your stance
- Lower the bar to the floor with control
Tips
- Maintain a neutral spine throughout the entire movement
- Keep the barbell close to your body during the pull and drive
- Utilize your legs and hips for maximum power generation
- Ensure full lockout of the elbows when the bar is overhead
Target Muscle
Primary
Secondary
