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The clean and jerk is a classic barbell exercise that is one of the two official lifts in Olympic weightlifting competitions. It is a full-body exercise that works the glutes, hamstrings, quadriceps, triceps, biceps, core muscles, calves, upper back, lower back, and shoulders. The clean and jerk is composed of two distinct movements: the clean, in which you lift the bar from the floor to the front of the shoulders, and the jerk, in which you push the bar up to straight arms over your head. This exercise is fantastic for building muscle and increasing mobility, improving weightlifting performance, and developing total-body strength and power.
| Characteristics | Values |
|---|---|
| Type of exercise | Full-body exercise |
| Muscle groups | Glutes, Hamstrings, Quadriceps, Triceps, Biceps, Core muscles, Calves, Upper back, Lower back, Shoulders |
| Benefits | Increased muscle strength, power, coordination, speed, endurance, core stability, mobility, cardiovascular health |
| Variations | Power clean, Power jerk, Clean and squat jerk |
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What You'll Learn
Core strength and stability
The clean and jerk is a full-body exercise that works multiple muscle groups, joints, and stabilising muscles. It is a compound movement that combines three exercises—deadlift, squat clean, and overhead press—into one fluid motion. The clean and jerk is particularly useful for building core strength and stability.
The core is comprised of several abdominal muscles, including the rectus abdominis, internal and external obliques, and lower back muscles, such as the erector spinae. The clean and jerk movement targets these core muscles by requiring the lifter to maintain a neutral spine while transferring power from the lower to the upper body and stabilising heavy weights overhead. This demand on the anterior and posterior core builds core strength and stability, leading to improved balance, coordination, and posture.
The clean phase of the exercise specifically targets the core as the lifter moves the barbell from the floor to a racked position across the deltoids, requiring core activation to stabilise the weight. The jerk phase further engages the core stabilisers as the lifter pushes the barbell from the racked position to a stationary position above the head. This phase requires significant shoulder stability and flexibility to avoid injury, particularly during the dip-drive phase when the barbell is driven upward.
The clean and jerk can be performed with a barbell, dumbbells, or kettlebells, and it is one of the two official lifts used in Olympic weightlifting competitions. It is a challenging exercise that requires time, skill, and patience to master. However, the compound nature of the movement provides a unique opportunity to target and develop core strength and stability, contributing to improved athletic performance and overall body control.
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Muscle groups
The clean and jerk is a full-body exercise that recruits multiple muscle groups, joints, and stabilising muscles. It is an Olympic weightlifting move that can help build muscle and increase mobility. It is composed of two distinct movements: the clean and the jerk.
The clean and jerk works the glutes, hamstrings, quadriceps, triceps, biceps, and core muscles. It also works the upper back, lower back, calves, and shoulders. The core muscles targeted include the rectus abdominis, internal and external obliques, and erector spinae.
During the clean, the lifter pulls the barbell off the floor and lifts it to a front rack position. This activates the gluteus maximus, hamstrings, quadriceps, and lats. As the weight is pulled from the ground, the lifter's shoulders, upper back, and core are also activated.
The jerk involves pushing the barbell overhead. This activates the shoulders, core stabilisers, arms, and upper back. To perform the jerk, the lifter bends their knees and lowers their body while maintaining an upright position. They then push their feet into the floor to straighten their legs, using the momentum to help drive the barbell overhead.
The clean and jerk is a challenging exercise that requires strength, coordination, and speed. It is important to use appropriate weight and maintain proper technique to avoid injury.
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Variations
The clean and jerk is a classic barbell exercise and one of the two official lifts in Olympic weightlifting. It is composed of two separate lifts: the clean, in which you lift the bar from the floor to the front of the shoulders, and the jerk, in which you push the bar up to straight arms over your head.
The clean and jerk exercise has several variations, which differ in the technique and muscles targeted. Here are some of the most common variations:
Split Jerk
The split jerk is the most common variation and is often implied when referring to the jerk. In this variation, the lifter dips their hips and propels the barbell upward by performing a short jump. They then ''split'' their legs, catching the bar with straight arms above their head. This variation requires a wide base of support, which allows most athletes to put up more weight. It is a good alternative for lifters with limited mobility. However, the split in the split jerk should not be too deep, as it can lead to injury.
Squat Jerk
The squat jerk is another variation where the lifter receives the barbell in a squat stance. The bar is caught between the shoulders and clavicles with the elbows up, in a similar manner to the front squat clean.
Power Jerk
The power jerk is a variation that differs in the catch position of the barbell. It is similar to the traditional clean and jerk but may involve a different stance or foot placement.
Continental Clean
The continental clean allows the lifter to choose their method of lifting the bar from the floor to the final clean position, as long as the bar is not upended or touched the ground. The bar may be rested on the legs, stomach, or belt, and the hands may be removed and replaced. This variation is commonly used in strongman training.
Hang Clean
The hang clean is similar to the squat clean, but it begins with the barbell off the ground, hanging from the arms. This variation requires a powerful extension to hoist the bar sufficiently high, as there is no initial pull from the floor.
Muscle Clean
The muscle clean requires extra upper body strength. After extending the knees and hips for the initial upward drive, the lifter must maintain this position without dropping into a partial squat. They rely solely on their upper body strength to get the bar onto their shoulders, making it an extremely challenging movement.
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Benefits
The clean and jerk is a highly beneficial exercise for athletes and non-athletes alike. It is a full-body movement that targets the shoulders, hips, knees, and ankles, promoting flexibility and stability across joints. This movement is particularly useful for those who want to improve their functional fitness, as it translates to real-world strength and improves your ability to perform daily tasks that require lifting, carrying, and balancing.
One of the key benefits of the clean and jerk is its ability to develop explosive power, making it ideal for athletes who need to generate force quickly. The exercise combines three distinct phases: the deadlift, squat clean, and overhead press, each contributing to the development of strength, speed, and power. The hip drive in the clean phase, for example, trains the body to generate force from the lower body, enhancing running, jumping, and sprinting abilities.
The clean and jerk is also an excellent exercise for improving cardiovascular health. The movement's intensity raises the heart rate and, when performed in higher repetitions or within a circuit, can lead to improved cardiovascular endurance and reduced risk of heart disease. Additionally, engaging large muscle groups promotes better blood flow and increases oxygen delivery to the muscles.
The complexity of the clean and jerk movement requires precise coordination and timing, engaging the nervous system and promoting neural adaptations. This improves motor skills and muscle recruitment patterns, enhancing overall athletic performance. The exercise also stimulates the production of growth hormones and testosterone, which are crucial for muscle growth, strength, and recovery.
Finally, the clean and jerk is a time-efficient exercise that targets multiple muscle groups simultaneously, providing a full-body workout in one move. This compound movement is versatile and can be adapted to meet specific training goals, whether focusing on strength, endurance, or sports performance.
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Technique
The clean and jerk is a classic barbell exercise and one of the two official lifts in Olympic weightlifting. It is a compound movement that recruits multiple muscle groups, joints, and stabilising muscles, from your lower and upper body. The exercise is composed of two separate lifts: the clean, in which you lift the bar from the floor to the front of the shoulders, and the jerk, in which you push the bar up to straight arms over your head.
To perform the clean and jerk, start in a standing position with your feet hip-width apart and turned slightly outwards. Squat with a straight back to grab the barbell, ensuring it's in contact with the shins to ensure a smooth lift. Stand tall as if you were finishing a front squat repetition. Your feet should be shoulder-width apart. Engage your core and lift your chest without extending your spine. Push your head back to create a path for the barbell.
Begin the jerk by bending your knees to lower your body a couple of inches while maintaining an upright body position. While maintaining an upright position, push your feet into the floor to straighten your legs. As your legs straighten, allow the momentum of your legs to help drive the barbell overhead as if you’re performing an explosive overhead press. As the barbell passes over your head, quickly move one leg forward and the other leg backward. Both feet should land at the same time as your elbows finish straightening. Your feet should finish shoulder-width apart. The barbell should be slightly behind your ears, with your head pushed forward to its neutral position.
The clean and jerk can be performed with many variations. One variation is the power jerk, also known as the push jerk. This involves moving into a partial squat position to lift the bar overhead. Another variation is the clean and squat jerk, which involves lowering into a full squat position after raising the barbell overhead.
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Frequently asked questions
The clean and jerk is a classic barbell exercise composed of two separate lifts: the clean, in which you lift the bar from the floor to the front of the shoulders, and the jerk, in which you push the bar up overhead.
The clean and jerk works multiple muscle groups, joints, and stabilizing muscles, from your lower and upper body. Major muscle groups stimulated include the glutes, hamstrings, quadriceps, biceps, triceps, calves, core, upper back, lower back, and shoulders.
The clean and jerk is a full-body exercise that can help build muscle, increase mobility, and improve weightlifting performance. It can also enhance athletic performance through muscle hypertrophy and increased lean muscle mass, leading to better training adaptations. Additionally, it can improve cardiovascular health by raising the heart rate.
