Full body exercise
Clean and Jerk
Full Olympic lift: the barbell goes from the floor to your shoulders and then overhead with leg drive.
- Primary muscleFull body
- Also worksShoulders
- EquipmentBarbell
- TypeCompound
- MovementFull body
- LevelAdvanced
- Full body
- Shoulders
- Barbell
How to do the Clean and Jerk
5 steps, in the order you do them.
- Lift the bar from the floor to your shoulders with a clean and catch it with your elbows forward.
- Stand tall and set your feet hip-width apart with your torso vertical.
- Bend your knees slightly and extend them explosively to drive the bar upward.
- Drop under the bar with a short knee bend and catch it with your arms extended.
- Stabilize, return the bar to your shoulders and lower it to the floor with control.
Alternatives to the Clean and Jerk
They work the whole body with other equipment, including options for training at home.
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More full body exercises
Clean and PressFull body · Barbell
Burpee Broad JumpFull body · Bodyweight
Dumbbell Hang CleanFull body · Dumbbells
Alternating Battle RopeFull body · Other
Frequently asked questions
What muscles does the Clean and Jerk work?
The Clean and Jerk works mainly the whole body. It also works the shoulders, the quads, and the glutes.