The clean and jerk combines lifting a bar to the shoulders with a split-foot jerk overhead. This technically demanding weightlifting movement trains the whole body; use a load you can control and an established technique.

Muscle group: Combined

Steps

Stand before the bar with feet shoulder-width apart. Lower and take an overhand grip, shoulders over the bar and arms straight. Lift by extending your hips and knees. Above the knees, accelerate with forceful extension and a shrug, then pull yourself underneath and receive the bar on your shoulders in a squat. Stand, recover your breath and adjust your grip if needed. Dip slightly at the knees and drive upward with your legs to lift the bar from your shoulders. Move quickly underneath, splitting one foot forward and the other back while extending your arms overhead. The front foot is flat with its shin upright; the rear foot rests on its ball. Stabilize the weight and bring your feet together under control. Lower the bar to your shoulders and then the floor.

All exercises