Strength exercise

Barbell Clean and Jerk

How to do it

Set up with feet hip width apart and the barbell over the mid-foot, gripping it just outside the knees.
Drive through the legs to pull the bar from the floor, then extend the hips and ankles explosively as the bar passes the knees.
Pull the body under the bar and catch it across the front of the shoulders in a front squat position, driving through the quadriceps and glutes to stand.
Dip the knees slightly, then drive upward and press the bar overhead, locking out the shoulders and core as the feet reposition.
Stabilize the bar overhead with the core braced before stepping the feet back together.
Lower the bar back to the shoulders, then to the floor, rather than dropping it from lockout without control.

Muscles worked

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Shoulders exercises

Axle Clean and Press Barbell Clean Barbell Hang Clean Barbell Hang Snatch Barbell Muscle Snatch Barbell Overhead Squat (Snatch Grip)

Type: Strength
Equipment: Barbell, Weight Plates
Primary muscles: Shoulders, Gluteus Maximus, Quadriceps, Core
Measured in: Reps and weight