Movement overview

The Clean and Jerk is a two-part Olympic weightlifting exercise that involves lifting a barbell from the floor to an overhead position. It combines strength, power, coordination, and technique, making it a comprehensive full-body workout. The exercise is divided into two phases: the Clean, where the barbell is lifted from the floor to the shoulders, and the Jerk, where the barbell is driven overhead.

Step-by-step cues

1. Start with your feet shoulder-width apart, barbell over mid-foot.
2. Grip the barbell with a hook grip, hands slightly wider than shoulder-width.
3. Lower your hips with a straight back and chest up.
4. Initiate the lift by extending your knees and hips explosively.
5. Pull the bar close to your body, shrugging your shoulders as it passes your knees.
6. Drop under the bar into a front squat position as you catch it on your shoulders.
7. Stand up from the squat to complete the Clean phase.
8. For the Jerk, dip slightly by bending your knees and then drive upward explosively.
9. Push the bar overhead while splitting your legs into a lunge position.
10. Lock out your arms with the barbell overhead and stabilize.
11. Bring your feet together to finish in a standing position with control.

Technical tips

• Focus on keeping the barbell close to your body throughout the lift to maintain control and efficiency.
• Use a hook grip for better grip security during heavy lifts.
• Engage your core throughout both phases to maintain stability and prevent injury.
• Practice each phase separately before combining them to ensure proper technique.
• Ensure proper warm-up and mobility exercises before attempting heavy lifts to prevent injury.
• Keep your elbows high during the Clean catch to secure the bar on your shoulders effectively.
• During the Jerk, ensure a quick transition from dip to drive for maximum power transfer.