Barbell Clean & Jerk
Full body strength & power! Master the clean and jerk: lift heavy, build explosive power, & challenge your coordination.
The Barbell Clean & Jerk is a compound exercise that mainly works the back and quads, with help from the glutes & hips and core. You'll need: barbell and weight plates.
Required Equipment
Barbell Clean & Jerk Muscles Worked
Primary
Lats (latissimus dorsi); Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Barbell Clean & Jerk Variations and Alternatives
How to do the Barbell Clean & Jerk
Stand with your feet hip-width apart and grip the barbell just outside your legs with a firm overhand grasp.
Lower your hips, keep your chest up, and brace your core tightly before lifting.
Drive through your heels to pull the barbell explosively upward, shrugging and pulling yourself under the bar into a front rack position.
Dip slightly at the knees and drive upward powerfully to press the barbell overhead while splitting your feet.
Step your feet back together under control while holding the barbell securely overhead before lowering it safely back to the floor.
Barbell Clean & Jerk FAQs
What muscles does the Barbell Clean & Jerk work?
The Barbell Clean & Jerk mainly works the back and quads, with help from the glutes & hips and core. The main muscles are the latissimus dorsi and quadriceps femoris.
What equipment do you need for the Barbell Clean & Jerk?
Barbell and weight plates.
Is the Barbell Clean & Jerk a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Clean & Jerk go on?
It belongs on push day in a push/pull/legs routine.
What are some Barbell Clean & Jerk variations and alternatives?
Similar exercises include the Barbell Hang Clean Below-Knee, Barbell Single-Arm Clean & Twisted Press, Barbell Clean & Press and Barbell Clean Deadlift.
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