Barbell Clean And Jerk
What you'll gain
Trains a full pull from the floor and an overhead drive in one lift.
Builds the timing that transfers to other Olympic and athletic pulls.
Gives programming engines a true competition-lift clip, not a power-clean substitute.
Step-by-Step Instructions
- 1
Set a loaded barbell over the midfoot, grip it just outside the legs, and brace with a flat back.
- 2
Pull the bar from the floor past the knees, then extend the hips, knees, and ankles to accelerate it.
- 3
Pull under the bar and catch it on the front of the shoulders, then stand to a full front rack.
- 4
Dip a quarter squat with a vertical torso, then drive the legs and send the bar overhead.
- 5
Split or squat under the bar and lock the elbows with the head through.
- 6
Recover the feet to a parallel stance and hold the overhead lockout before lowering the bar.
Common Mistakes
Letting the bar swing away from the body on the first pull.
Pressing the jerk with the arms instead of driving with the legs.
Catching the clean with a collapsed chest and low elbows.
Cutting the hip extension short so the second pull never happens.
About This Exercise
The clean and jerk is one of the two competition lifts in Olympic weightlifting. The clean pulls a barbell from the floor to the front rack in one motion: a first pull to the knee, a second pull that extends the hips, and a catch on the shoulders. After standing tall, the jerk dips and drives the bar overhead while the feet split or squat under it, then recovers to a locked stance. The quads, glutes, back, shoulders, and trunk do the main work; the lift is a full-body specialization that also needs overhead squat and jerk practice. For a catalog this is the two-part Olympic clip most libraries skip. It fits barbell filters and coaching content that needs a clean plus a jerk, not a power clean alone.
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An Olympic lift that cleans the bar from the floor to the shoulders, then jerks it overhead to a locked finish.
Need more than one animation?
Compare our packs to find the right fit, all with commercial licensing included.
Specifications
Built for
- Olympic weightlifting blocks in training apps.
- Advanced barbell collections that need a two-part competition lift.
- Coaching content that splits the clean from the jerk.
- Power and athletic templates that already include snatch and jerk work.
Muscles Worked
Details
License Includes
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