Barbell clean and jerk

What it works

Primary muscle

Quads

Also works

GlutesHamstringsFront deltsTraps

Equipment

Barbell

Movement

Conditioning

Type

Compound

Logged as

Weight × reps

Suggested rest

3 min

How to do it

1. 1Stand with the bar over your mid-foot, feet hip-width apart, and grip it just outside your knees with a hook grip, back flat and shoulders slightly in front of the bar.
2. 2Push the floor away to bring the bar past your knees, then extend your hips, knees and ankles explosively once it reaches your upper thighs.
3. 3Pull yourself under the bar and whip your elbows round so it lands on the front of your shoulders, catch it in a front squat and stand up.
4. 4With the bar resting on your shoulders, dip a few inches by bending only your knees, torso upright, then drive up hard.
5. 5As the bar leaves your shoulders, split your feet front and back and punch your arms straight to lock it out overhead.
6. 6Step the front foot back, then the back foot forward, stand still with the bar overhead and lower it under control.

What to do instead

• Kettlebell one arm clean and jerkKettlebell
• Barbell snatchBarbell

Easier variations

• Power cleanBarbell
• Barbell clean and pressBarbell

More Legs exercises

• 90/90 hip stretchBodyweight
• 90/90 hip switchBodyweight
• All fours squad stretchBodyweight
• Ankle circlesBodyweight
• Aqua cyclingMachine
• Arms apart circular toe touchBodyweight