Clean and Jerk

A two-part Olympic lift cleaning a barbell to the shoulders, then driving it overhead in a split stance.

How to do it

1. Pull a loaded barbell from the floor to your shoulders as in a clean.
2. Stand fully with the bar racked on your front delts.
3. Dip slightly and drive the bar overhead explosively.
4. Split your legs to receive the bar with arms locked out.
5. Recover by stepping your feet back together.

Tips

• Stand fully and reset your position before starting the jerk.
• Drive the bar up with your legs, not just your arms.
• Lock your arms out as your feet land in the split.

Muscles

Primary: Front deltoid, Glutes (max), Quadriceps

Secondary: Erector spinae, Traps, Triceps