Clean and Jerk
Complete guide to Clean and Jerk. Learn proper form, technique, and execution. Targets Full Body. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Clean and Jerk
Add the appropriate amount of weight and stand with the bar over your mid-foot, feet hip-width apart.
Hinge at the hips and grab the bar with an overhand grip, keeping your back flat and chest up.
Engage your abs and take a breath.
Explosively pull the bar upward by driving through your heels, then drop under it and catch it on your shoulders in a front squat position.
Stand tall from the catch position.
Dip slightly at the knees, then drive the bar overhead by extending your legs and pressing your arms up, splitting your feet to catch it locked out overhead and exhale.
Recover to standing, then lower the bar back to the floor and breathe in.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |