Clean & Jerk Technique

The clean and jerk technique is done with a barbell.

The clean and jerk technique is a type of exercise. It works many different muscles in the body, including the hamstrings, quadriceps, glutes, spine muscles and more. Because this particular exercise is so effective, it is often used by professional trainers, bodybuilders and those in other types of weightlifting competitions. The term clean and jerk is a reference to the type of movement involved in completing this exercise technique.

Things You'll Need

• Barbell

Instructions

1. Get in position. Stand with your feet just beyond hip width and slightly underneath a barbell in front of you.

2. Bend your knees until you can reach the barbell. Grip it firmly at about shoulder width. Arch your back slightly.

3. Stand up in one fluid motion and bring the barbell with you, using your legs--not your back--to lift the barbell off the ground. Straighten and extend your knees while executing the movement.

4. Bend your knees while bending your elbows and resting the barbell against your clavicle. Your position should be a deep squat.

5. Use your legs to propel your body upward. Straighten your knees and jump slightly off the ground.

6. Bend your knees a little and prepare for a more forceful jump off the ground. Use your legs to again propel your body upward just before completing the next step.

7. Throw one foot forward in front of you and the other foot back when you land. As you do so, raise the barbell from your clavicle to above your head and straighten your elbows. This completes the move.

References

• Healthline: Clean and Jerk