What is a clean and jerk?
The clean and jerk is a barbell exercise that is made up of two movements, hence its name “compound.” It consists of lifting the bar from an initial position on the floor until it ends at shoulder height and ends with a knee flexion and with the arms extended until the bar is placed above the head.
As you have read, this exercise involves several movements , so apart from strength, you will have to control the technique very well to do it correctly and without risks. As always, consult your coach, who will surely help you achieve this.
It has two different phases:
✅ Clean: it is the first phase in which from the moment the bar is resting on the floor, and with the legs bent, we must give a pull to raise the bar, maintain a straight posture until finishing with the bar at shoulder height with Elbows elevated and legs fully stretched. In this position, you will be ready to start the second phase. Below, we will see the process step by step.
✅ Jerk: From the new position, we slightly bend our knees to gain momentum at the same time that we begin to raise the bar above our head to end up in a straight position with our feet aligned but separated and our arms extended.
In the following video you can see all the details:
How to do a clean and jerk step by step
Once you understand what phases or movements a clean and jerk is divided into, it will be easier to learn how to execute it, because it can be divided into more simple steps.
Steps to follow:
- Grab the bar above your hand, keeping a distance equal to the separation between your shoulders. Keep your feet apart and bend your knees. Pull the bar, keeping your back straight until you reach your waist.
- Without stopping or slowing down the movement, perform a shoulder shrug followed by a downward pull with your arms. driving the elbows up and receiving the bar.
- Lean your torso down and bend your knees slightly. Gain momentum and place your legs as described above while raising the bars above your head.
- Once the bar is above your head and your arms are fully extended, place your feet in line slightly apart . Generally, at this point, you hold this position for a couple of seconds before dropping the bar.
In the following videos you can see the execution of this exercise in its variant in which there is no leg movement:
What muscles are worked when you perform a clean and jerk?
Squat, shoulder raise, lifting weight overhead... by including several exercises in one, the clean and jerk works a large number of muscles , including:
- Quadriceps.
- Biceps.
- Triceps.
- Shoulders
- Forearm.
- Pectorals.
- Hamstrings.
- ABS.
- Calves.
The Clean and Jerk is a very technical lift , which tests almost every muscle in the body. This exercise increases strength, muscle size, and endurance while developing agility, coordination, and speed.
Exercises that will help you achieve your first clean and jerk
As in almost all complex CrossFit exercises , there is always the possibility of preparing and starting with others that may be easier, to develop technique and increase strength.
In this case, since the clean and jerk is a compound exercise , you can perform both exercises separately with very little weight or only with the bar until you perfect the technique and can add weight and repetitions.
You can also do other exercises that do not involve a bar, such as squats , push-ups , and sit-ups.
Clean and push jerk with dumbbells.
The same exercise but instead of using a barbell, dumbbells are used. Ideal for gradually changing the weight until you decide to do it with the bar . The execution is practically the same, you will only have to pay attention to how the dumbbells should be placed.
As we have seen, as you start to use more weight it will be a good idea to have extra protection . From wrist guards for weightlifting (there are also elastic ones ), to knee pads that help you exceed your maximum repetition .
You are surely closer to getting your first clean and jerk !
