Let’s be real: throwing a heavy bar from the floor to overhead looks and feels badass.
Welcome to the clean and jerk: One of two lifts contested in Olympic weightlifting, that is the ultimate show of strength and skill.
But here’s the catch: it’s not easy. You’re not just learning one lift, but two, performed back-to-back. Both demand technical precision, and even the smallest slip-up can throw the whole thing off. And if you’re just getting started, knowing where to start and how can feel intimidating.
This article will teach you everything–from how to do a clean and jerk (including exercises to help you learn), common mistakes to watch out for, plus how to warm up properly to prep for your session and reduce injury.
So whether you’re joining a class or training alone, you’re new to the lift or have tried it a few times, our guide will give you everything you need to master the skill and lift with confidence.
What Is A Clean And Jerk?
The clean and jerk is one of the two official Olympic lifts (the other being the snatch), and it’s often seen as the ultimate test of strength, power, and coordination.
Once a niche movement mostly reserved for Olympic weightlifters, it’s now become a staple in functional fitness and strength training. More and more people are discovering not just the benefits, but also the challenge and satisfaction that come with mastering the clean and jerk.
This lift is made up of two parts:
The clean (bringing the barbell from the floor to your shoulders)
The jerk (driving the bar overhead in one explosive motion).
Together, they train full-body power, speed, stability, and mobility.
Like the clean, there are several variations of the clean and jerk—such as the power clean and jerk, or the hang clean and jerk—each with its own benefits depending on your goals and training style.
It can take time to nail the technique for both halves of the lift, but once you do, the clean and jerk becomes one of the most rewarding and impressive movements.
How To Do A Clean & Jerk: Step-by-Step Technique Guide
To really get your head around this Olympic lift, it helps to think of it in two parts: the clean and the split jerk.
It’s a good idea to learn each move on its own first, but when you actually perform a clean and jerk, you’ll do them back-to-back, without putting the bar down in between.
What Equipment To Use
If you can, look to use proper Olympic lifting equipment. Using the wrong kit (like small metal plates or fixed barbells) can make the lift harder, limit your range of motion, and increase the risk of bad habits or injury.
Look for the barbell. Olympic bars have sleeves that spin when you flick them, protecting your wrists and shoulders as the bar rotates during the lift.
Look for the plates: Bumper plates are rubber, all the same diameter, and bounce slightly when dropped. Regular metal plates are smaller and rigid — not ideal for learning cleans and jerks.
Look for the setup: A lifting platform or designated strength area usually signals the gym has proper Olympic lifting kit.
If you don’t have access to a proper barbell and bumper plates, don’t worry–you can still work on the clean and jerk. Use what you have available, whether that’s a regular barbell, dumbbells, or kettlebells.
Part 1: How To Do A Clean
First up is the clean. This is where you lift the bar from the floor and catch it in the front rack position— across your collarbone and fingertips, elbows pointing forward—while dropping into a deep squat. The squat clean finishes when you stand tall again, ready to move into the jerk.
Setup and Starting Position: Stand with your feet hip-width apart, with a barbell over your midfoot. Grip the bar just outside your legs (using hook grip)*, hips slightly higher than your knees, shoulders higher than your hips, and in front of the bar. Engage your lats by pulling the bar gently back toward your shins, as if wrapping it around your legs. Balance your weight through your midfoot.
First Pull (ground to just above the knee): Take a deep breath in, bracing your core (think of it like preparing for a punch to your stomach). Then, push through your heels, letting your knees move back slightly to keep the bar path straight. Maintain your back angle, keep the bar close to your shins, and move it up towards your knee.
Second Pull (above the knee to full extension): Once the bar clears your knees, extend explosively through your hips, knees, and ankles while shrugging your shoulders. This triple extension generates upward speed and power.
Third Pull/Catch (pulling under the bar): Keep the bar close and pull yourself quickly underneath, rotating your elbows through to catch it in the front rack as you drop into a squat. Keep your core braced, elbows pointing forward, and gaze ahead/slightly up. (Pain in your wrists when catching the clean? You may want to wear wrist wraps to give them some extra support.)
Stand Up: Stabilise the bar in a strong front rack at the bottom of the squat, chest tall and core braced. Drive through your legs to stand tall and complete the clean.
Note: We’re showing the squat clean, which is the classic, traditional version. You might also see a power clean* (catching the bar in a quarter- to half-squat) or a hang clean (starting the lift from above your knees). Your training program should let you know which version you should use for your clean and jerk workout.
*Power Clean shown below.
Part 2: How To Do A Split Jerk
After finishing the clean, most lifters take a moment to reset before jumping into the jerk.
Amending Your Grip: Right now, the bar is in the front rack position. On the clean, you’re probably holding it on your fingertips with nice and high elbows, but for the jerk, it helps to get a fuller grip, wrapping your fingers around the bar (hook grip if you can). Your elbows will naturally drop a little so you can drive the bar overhead with more power.
Here’s how to perform the split jerk step by step:
Rack Position: Stand tall with the barbell resting on your shoulders in the front rack, elbows slightly forward of the bar. Hands grip the bar firmly in the palms, core braced, and feet about hip-width apart. Take a deep breath and brace your core—pushing out against your lifting belt if you’re wearing one—to create stability before the dip.
Dip: Keeping your torso upright, bend at the knees to dip down a few inches, driving your knees out. Weight should be through your heels. Keep the dip controlled and avoid letting your chest fall forward.
Drive: Explosively extend your legs to drive the bar upward, transferring power from your legs into the bar. Your legs should do 100% of the work here. Keep your torso vertical, core tight, and chest tall.
Transition to Split: As the bar travels upward, quickly drop underneath it by splitting your feet—one forward, one back—while simultaneously punching your arms to lock the bar overhead. Aim for your front foot to land about two-thirds of the distance forward, slightly outwards, with a slight inward angle of the toe. The back foot should land about one-third behind you, with the heel lifted and the knee slightly bent.
Recovery: Stabilise the bar overhead, ensuring your arms are locked out and your body stacked underneath it. Then bring your front foot back halfway, followed by your back foot forward, until you’re standing tall with both feet together and the bar securely overhead. That completes the jerk.
These steps show you how to do a split jerk, which is by far the go-to style in competition.
Why? Because compared with other jerks (like the push jerk or power jerk), the split stance gives you the most stable base, letting you push maximum force from your legs into the bar and catch it overhead safely—something a 2024 study confirms [1].
Tip: First, practice the footwork of your split jerk without the barbell, then with a PVC pipe to get comfortable with it!
Not sure which leg should go in front and which goes back? Try this simple drill:
Split Jerk Footwork Drill
Stand tall with your feet hip-width apart.
Have a friend give you a gentle nudge from behind.
The foot you naturally step forward with is usually your
lead foot—the other becomes your back foot.
No partner? No problem. Take a small hop forward on your own—your body will instinctively pick the lead foot.
Variations of the Clean And Jerk
There’s more than one way to clean and jerk, and each variation has its own benefits:
Squat Clean & Jerk: The classic clean and jerk variation where the bar is caught in a full squat. This gives you the most time to get under the bar, letting you lift heavier loads safely.
Power Clean & Jerk: The bar is caught in a shallower, quarter squat. This variation if often used for lighter weight, higher rep work, often seen in barbell cycling workouts (moving repeatedly over multiple reps without putting the bar down).
Hang Clean & Jerk: Start the bar from above your knees instead of the floor. This lets you focus on the explosive second pull, improving bar speed, timing, and technique.
Benefits Of Learning The Clean & Jerk
Strength & Power: The clean & jerk recruits nearly every major muscle, helping you build serious full-body strength and raw power. Research shows that weightlifting movements, like the clean and jerk, generate higher power outputs than typical powerlifting lifts, particularly during the pull phase of the clean, making them excellent for developing explosive strength [2,3].
Speed & Explosiveness: This Olympic lift trains you to generate force quickly, improving your athleticism, explosiveness, and ability to move fast under load [4].
Mobility & Coordination: Proper technique requires good shoulder, hip, and ankle mobility, plus excellent timing and body control, as confirmed by this 2022 study, which concluded that elite weightlifters tend to have better ankle and spine mobility, and limited mobility in these joints could restrict performance and technical efficiency [5].
Carryover to Sport & Functional Training: Because it mimics real-world movements and trains multiple physical qualities at once, the clean & jerk translates well to other sports, functional fitness, and everyday strength: Hori et al. found that the use of the weightlifting lifts in training had a positive effect on performance in sports such as football, basketball, volleyball, and track field [6]
Clean And Jerk Muscles Worked
The clean and jerk is one of the most complete, full-body lifts you can do.
Research particularly notes the clean and jerk activation of the core (external oblique and transversus abdominis), lumbar erector spinae (lower back), and the glute medius. [7,8]–but it actually hits almost every major muscle group in the body, including:
Quads & Glutes (drive the bar off the floor and power through the squat)
Hamstrings & Calves (help extend the hips and ankles explosively during the pull)
Erector spinae (keeps the spine stable throughout)
Abdominals & obliques (brace the core, transfer power, and stabilize in the jerk)
Lats & traps (guide the bar path, shrug powerfully in the pull, and support the overhead lockout)
Shoulders (delts) (stabilize the bar in the front rack and press it overhead in the jerk)
Triceps (lock the elbows out in the jerk)
Forearms & grip (hold onto the bar through every phase)
Common Clean & Jerk Mistakes And How to Fix Them
Even elite lifters miss lifts–Studies show nearly half of clean & jerk attempts fail in competition, usually thanks to small technical errors [7,8].
The good news? Most of these mistakes are super common, easy to spot, and totally fixable.
Here’s what to watch out for:
❌ Torso Angle Changing Too Early
👉 From the floor to the knees (the first pull), your torso should stay almost the same. If your chest pops up or your hips shoot too fast, the bar drifts away, and suddenly the second pull is way tougher. Studies on elite lifters show that their torso angle barely changes during the first pull of a snatch, regardless of differences in athlete size, strength, and build. The same can be applied to the clean and jerk [9].
✅ Think about pushing the floor away with your legs instead of yanking the bar. Engage your lats, drive through your heels, and keep your chest over the bar. Chest and hips rise together, like they’re glued.
❌ Pulling Too Early With Your Arms
👉 Bending the arms early feels natural, but it kills bar speed. As soon as you try to “curl” it up, the lift turns into an upper-body move, instead of a leg-and-hip driven move. Since your legs can generate far more force than your arms, letting them do the work first ensures the bar reaches maximum height and sets you up perfectly to pull under and catch it efficiently.
✅ Keep your arms straight and relaxed until the legs and hips have done their job. Cue: legs launch, arms guide.
❌ Incorrect Rack Position
👉 If your shoulders are squeezed back and elbows low, the bar has no shelf to sit on. Instead of resting on your delts, it ends up being awkwardly “held” in your hands — not fun for you, or your wrists.
✅ Relax the shoulders forward a touch, elbows just in front, and let the bar rest on your torso. Cue: bar on body, not in hands.
❌ Pressing Too Early (In The Jerk)
👉 Rushing the arms before your legs have finished driving is like trying to jump before you bend your knees — you lose all the power. The bar goes up slowly, and you end up muscling it.
✅ Be patient. Let the legs launch the bar, then punch the arms to lock it out. Cue: legs first, arms fast.
❌ Poor Footwork Or Balance In The Split
👉 Land too narrow, too wide, or off-line in the jerk, and suddenly you’re wobbling around under a heavy barbell. Even if the drive was strong, bad footwork ruins the lift.
✅ Drill your split without a bar: jump and land into a balanced position with your front shin vertical, back knee bent, and feet shoulder-width apart. Do it until it feels automatic. Aim for about 60% of your weight on the front leg, 40% on the back.
Tip: If you don’t have a coach to watch you, film yourself from the side and watch the recording back in slow motion. This can help identify where your form may be off in the lift.
Exercise Progressions
If you’re new to Olympic lifting, jumping straight into a full clean and jerk can feel intimidating.
By breaking the movement down into smaller, manageable progressions, you can gradually build the strength, coordination, and confidence needed to perform the squat clean and jerk safely and effectively.
In this section, we’ll guide you through step-by-step progressions for both the squat clean and split jerk to make the full clean and jerk much more approachable.
Practice these exercises in order and get comfortable with each one before starting to learn the full clean and jerk.
Clean Progressions
1. Clean Deadlift
You might think, “Deadlift? I can do that already.” But the clean deadlift is a little different as you set up and move exactly as you would for a clean. That means a slightly more upright torso, your hips not as high as in a powerlifting deadlift, and your grip and foot position matching your clean setup. Instead of just pulling the bar up, you practice keeping your chest up, lats tight, and driving the bar straight up along your body—like the first pull of a clean.
What it trains: The clean deadlift reinforces proper clean positions—tight bracing, bar close to the shins, chest proud, and heels driving through the floor. It grooves the bar path and body mechanics needed for a smooth pull.
Why it’s useful: The first pull of the clean is basically a clean deadlift done faster. Practising it with control builds strength, improves technique, and protects your back. It’s one of the safest, most effective ways to learn the clean from the ground up.
2. Front Squat
Front squats strengthen the lower body and reinforce proper rack positioning.
What it trains: Quads, glutes, core stability, and upper back strength to hold the bar in a solid front rack.
Why it’s useful: To land a squat clean, you need to be comfortable catching the bar in a deep front squat and then standing tall. Front squats build the strength to drive out of the catch, making heavier cleans more achievable and safer.
3. Muscle Clean
The muscle clean is a partial clean that moves the bar from the floor to the front rack without dropping into a squat.
What it trains: Explosive pull through the hips, quads, and traps, bar path control, and front rack strength.
Why it’s useful: It allows beginners to practice generating power and pulling the bar high without the added complexity of dropping under into a squat. Think of it as training the pull separately from the catch.
4. Hang Clean
Hang cleans start with the bar above the knees rather than from the floor, emphasizing the second pull and the transition under the bar.
What it trains: Hip, knee, and ankle extension (triple extension), upper back and traps, timing for the pull-under, and front rack readiness [10].
Why it’s useful: By removing the first pull from the equation, beginners can focus on speed under the bar and explosive power. Hang cleans closely mimic the full clean, making them a perfect bridge toward learning power cleans and squat cleans.
Jerk Progressions
1. Strict Press
A staple compound lift that’s all about pressing the bar from your shoulders to overhead—using only your upper-body strength. The strict press is a true test of your delts, triceps, and core stability.
What it trains: Strict press strengthens the muscles and movement patterns that the jerk relies on—but without the added complexity of leg drive and footwork. It builds shoulder and tricep strength, front rack stability, and overhead control. Research confirms a strong correlation between overhead press strength and split jerk performance [11].
Why it’s useful: If you can strict press a barbell above your head, you can likely jerk it safely. The strict press trains front rack stability, lockout confidence, and core bracing—all essential for moving into the jerk without losing control of the bar.
2. Push Press
The push press brings the legs into the equation–teaching you to use power from your legs to drive the bar overhead.
What it trains: Push press teaches you the ‘dip and drive’ movement–training timing, core stability and leg power.
Why it’s useful: The push press mirrors the first phase of the jerk. Practicing this movement teaches you how to transfer power from your legs into the bar, improving confidence with heavier loads and preparing you for the added complexity of footwork in the jerk.
3. Push Jerk
The push jerk is the next step toward a full split jerk, combining the dip-drive with a slight jump to catch the bar overhead in a semi-squat position.
What it trains: The push jerks strengthen legs, glutes, core, shoulders, and traps, while also training timing and coordination between the dip, drive, and bar catch.
Why it’s useful: The push jerk lets you practice the dip-drive and bar catch under load in a safer, controlled way before moving to the full split jerk. It builds power, timing, and stability, so when you finally add the footwork, the movement feels natural.
Tip: If you don’t wear the right outfit, clean and jerks make ‘No Pain, No Gain’ real! If you’re keeping the bar close enough to your shins, you may find you end up with grazes and catching the bar in front rack can also lead to discomfort and bruising on your collarbone. Swap your tank top for a tshirt, and shorts for leggings, particularly when you are learning!
How To Program Clean & Jerks
How often to practice: Clean and jerks are usually programmed 1–3 times per week, allowing enough recovery between sessions. For beginners, practicing a bit more frequently (while keeping loads light) can help you build familiarity, reinforce technique, and improve confidence with the movement.
How many reps/sets: Unless you’re doing a high-intensity barbell cycling or conditioning workout, clean and jerks are typically performed for low reps—usually 1–5 per set. The number of sets depends on your goal:
Strength: Higher sets with lower reps (e.g., five sets of 2–3 reps)
Power: Moderate reps with fewer sets (e.g., 3–4 sets of 3–5 reps)
What weight to use: As a beginner, always start light. Get comfortable with your footwork for the jerk using just your bodyweight, then practice the clean and jerk using a PVC pipe and then an empty barbell. When you start to build weight, do so in small increments, prioritising form over load.
How To Warm Up For The Clean & Jerk
Warming up for clean and jerks involves mobilising key joints and muscles, then performing a barbell-specific movement prep that gradually introduces both the clean and the jerk.
Mobility Prep
Ankle Mobility – Deep squat holds, calf stretches, or wall ankle mobilizations help with catching the clean in a full squat and stable jerk dip.
Hip Mobility – Hip flexor stretches, 90/90 hip rotations, or lunges allow full hip extension during the pull and dip in the jerk.
Thoracic Spine / Upper Back – Cat-cow, foam roller extensions, and wall slides maintain an upright torso for both clean catch and jerk overhead stability.
Shoulder & Wrist Mobility – Shoulder pass-throughs, banded shoulder openers, and wrist stretches ensure you can hold the bar safely in the front rack and overhead.
Glute & Core Activation – Glute bridges, banded side steps, and planks stabilize the hips and core, protecting the lower back during explosive lifts.
Barbell-Specific Clean & Jerk Warm-Up
Clean Warm Up (2-3 rounds, 3-5 reps per exercise):
Tall Muscle Clean – Focus on keeping elbows high and core tight.
Front Rack Openers – Rotate wrists and shoulders to loosen the rack.
Front Squat – Reinforce squat depth and stability in the rack.
Thruster - Focus on driving with the legs to power the bar overhead
Hang Clean – Focus on speed under the bar.
Full Clean – Bring it all together smoothly.
Split Jerk Warm Up (2-3 rounds, 3-5 reps per exercise):
Push Press – Activate legs and shoulders for the jerk dip-drive.
Split Squat – Use your split jerk stance to reinforce foot placement and balance
Split stance Thruster – Reinforces using power from your legs to drive the bar overhead.
Split Jerk – Practice the full footwork, dip, drive, and overhead stability.
After this, you can run through your clean & jerk complex a couple of times with an empty barbell, gradually adding weight until you reach your working sets.
Mastering the Clean & Jerk: Final Thoughts
The clean and jerk might look intimidating, but that’s exactly what makes it so rewarding to learn. Breaking it down into progressions, drilling your technique, and building strength in the right places will set you up for success.
One thing’s for sure: you’ll never get bored with this lift. There’s always something to work on—whether it’s nailing a smoother technique or adding more weight as you get stronger. The key is patience. Don’t expect big numbers overnight, but stay consistent, and the progress will come.
Ready to take your training further? Download the Gymshark Training App to follow clean & jerk workouts, track your lifts, and watch your strength skyrocket.
* Hook grip is a weightlifting grip that gives you extra security on the barbell. To do it, you place your thumb around the bar first, then wrap your index and middle finger over the top of your thumb, pinning it in place. It feels a bit strange (and even uncomfortable) at the start, but it’s one of the most effective ways to stop the bar from slipping out of your hands during heavy pulls like the clean & jerk or snatch. Over time, your thumbs adapt, and it becomes the go-to grip for Olympic lifters.
FAQs
Is The Clean And Jerk Safe For Beginners?
Yes—if you approach it the right way. The clean & jerk is a complex, technical lift, so if you’re just starting out, don’t dive straight into heavy weights. Start with progressions (like front squats, deadlifts, and hang cleans), use light loads, and focus on good form. And when you do begin the full movement, practice using a PVC pipe first, then just the bar. When you do add weight, be conservative and add it in small amounts.
Do I Need A Coach To Learn It Properly?
A coach definitely helps. Olympic lifts have a lot of moving parts, and a trained eye can quickly spot mistakes and correct your form. That said, you can start on your own with light weights, video feedback, and structured progressions. But if you want to fast-track your progress and stay safe, getting a coach or joining a class is worth considering.
Does The Clean And Jerk Build Muscle?
Yes–The clean and jerk is a full-body lift that works your legs, glutes, back, shoulders, arms, and core. While it’s not a “bodybuilding” move in the traditional sense, it will build muscle, strength, and power across multiple muscle groups. You’ll also get huge benefits for athleticism, coordination, and explosiveness.
What’s The Difference Between A Clean And Jerk Vs Snatch?
Both are Olympic lifts, but they look very different. In the clean & jerk, the bar is lifted to the shoulders (the clean), then driven overhead (the jerk). In the snatch, the bar goes from the floor to overhead in one continuous movement. The snatch requires more mobility and speed, while the clean & jerk is often heavier but slightly more forgiving on technique.
Do I Need To Wear Lifting Shoes For A Clean And Jerk?
You don’t have to, but weightlifting shoes definitely make the lift easier and safer, especially as the weights get heavier. Their raised heel helps you get deeper into the squat portion of the clean and provides a solid, non-compressible base for stability during both the clean and the jerk.
If you’re just starting out or don’t have lifters yet, training in shoes with a stable base (such as the R.A.D One V2) are fine for practicing technique — you’ll still develop strength, speed, and coordination. Just be aware that as the load increases, flat shoes may make it harder to hit proper depth and stay stable under the bar.
References:
[1] Liu, G., He, Z., Ye, B., Guo, H., Pan, H., Zhu, H. and Meng, G. (2024). Comparative Analysis of the Kinematic Characteristics of Lunge-Style and Squat-Style Jerk Techniques in Elite Weightlifters. Life, 14(9).
[2] Garhammer, J. (1993). A Review of Power Output Studies of Olympic and Powerlifting: Methodology, Performance Prediction, and Evaluation Tests. The Journal of Strength & Conditioning Research, [online] 7(2), pp.76–89.
[3] Hydock, D. (2001). The Weightlifting Pull in Power Development. Strength & Conditioning Journal, [online] 23(1), p.32.
[4] Janz, J. and Malone, M. (2008). Training Explosiveness: Weightlifting and Beyond. Strength and Conditioning Journal, 30(6), pp.14–22.
[5] Kruszewski, M., Kruszewski, A., Tabęcki, R., Mierzejewski, B. and Pągowski, Ł. (2022). Range of Motion in Selected Joints in Relation to Sports Performance and Technique Effectiveness in Weightlifting. Polish Journal of Sport and Tourism, 29(1), pp.9–13.
[6] Hori, N.M. (2019). Weightlifting Exercises Enhance Athletic Performance That Requires High-Load Speed Strength: Strength & Conditioning Journal. [online] LWW.
[7] Calatayud, J., Colado, J.C., Martin, F., Casaña, J., Jakobsen, M.D. and Andersen, L.L. (2015). Core Muscle Activity During The Clean And Jerk Lift With Barbell Versus Sandbags And Water Bags. International Journal of Sports Physical Therapy, [online] 10(6), pp.803–810.
[8] Eriksson Crommert, M., Ekblom, M.M. and Thorstensson, A. (2013). Motor control of the trunk during a modified clean and jerk lift. Scandinavian Journal of Medicine & Science in Sports, 24(5), pp.758–763.
[9] Yankova, N.N. and Panayotov, N.V. (2025). Rate Of Successful Attempts Of Female Weightlifters On The 2024 European Weightlifting Championships. Trakia Journal of Sciences, [online] 22(Supplement 1), pp.6–6.
[10] Ronai, P. and Scibek, E. (2016). The Hang Power Clean. ACSMʼs Health & Fitness Journal, 20(5), pp.50–55.
[11] Soriano, M.A., Haff, G.G., Comfort, P., Amaro-Gahete, F.J., Torres-González, A., García-Cifo, A., Jiménez-Ormeño, E. and de Baranda, P.S. (2021). Is there a relationship between the overhead press and split jerk maximum performance? Influence of sex. International Journal of Sports Science & Coaching, 17(1), pp.143–150.
