Clean and Jerk
- Primary muscles
- Quads, Glutes
- Secondary muscles
- Traps, Shoulders, Forearms
- Equipment
- Barbell
- Movement pattern
- Squat
Steps
- 1 Stand with your feet shoulder-width apart, with a barbell on the floor in front of you.
- 2 Squat down and grasp the barbell with a wide overhand grip, keeping your back straight and chest up.
- 3 Explosively pull the barbell from the floor, extending your hips and knees, and catch it in a front rack position across your shoulders.
- 4 Perform a slight dip by bending your knees, then immediately drive the barbell overhead while simultaneously splitting your legs into a lunge.
- 5 Recover from the split stance by bringing your feet together, finishing with the barbell locked out directly overhead.
- 6 Lower the barbell from overhead back to the front rack position on your shoulders.
- 7 Control the barbell back down to the floor, returning to the starting squat position.
