Exercise Facts
| Movement Pattern | Full Body, Olympic Lift, Power |
|---|---|
| Muscle Group | Core, Glutes, Hamstrings, Lats, Quads, Shoulders, Traps, Triceps |
| Equipment | Barbell, Rack, Weight Plates |
| Environment | Gym |
| Skill Level | Advanced |
| Series | Barbell Power Series, Olympic Lifting Series |
Overview
The Barbell Clean & Jerk is a total-body Olympic lift combining two dynamic movements the clean and the jerk to move a loaded barbell from the floor to overhead in one fluid sequence. It is a supreme expression of strength, power, timing, and control.
To perform, start with the clean: stand with feet hip-width apart, barbell over mid-foot, and hands gripping just outside shoulder width. Drive through your legs and hips, extending explosively to bring the bar to your shoulders in a front rack position, elbows high.
From this stable position, initiate the jerk: dip straight down, drive upward through your legs, and use that momentum to propel the bar overhead. Split your stance (or use a power jerk), locking your elbows and stabilising the bar overhead. Recover by bringing your feet back together under control, bar secure overhead.
The lift trains the legs, glutes, hamstrings, shoulders, triceps, traps, lats, and core, while developing balance, timing, and precision. The Clean & Jerk builds athletic coordination and force transfer unlike any other exercise it’s where raw power becomes refined performance.
Common mistakes include pulling with the arms too early, dipping forward, or failing to stabilise overhead. Cue “legs then arms,” “dip vertical,” and “lock before land.”
In Relentless Bravery Fitness, the Barbell Clean & Jerk represents complete control under intensity the perfect union of strength and skill. It’s a lift that demands both focus and courage.
Program 6×2–3 reps for power, or integrate into complexes (Clean + Front Squat + Jerk) for technical conditioning.
Setup (Steps)
Stand with barbell over mid-foot; grip just outside shoulders; chest tall; brace core; engage lats and set posture.
Execution (Steps)
1. Clean — Drive through heels, extend hips and knees, pull under to front rack, elbows high.
2. Jerk — Dip vertically, drive bar upward, split legs or power jerk to full overhead lockout.
Coaching Cues
“Legs then arms.” “Dip vertical.” “Lock before land.”
Common Faults & Fixes
Early arm pull → focus on hip drive first.
Forward dip → stay tall through torso.
Soft catch → brace and recover with balance.
Programming Ideas
6×2–3 for power;
Clean + Jerk complexes;
EMOM 10×1 for speed and precision.
Variations
Power clean & jerk, split jerk only, hang clean & jerk.
Regressions
Clean or jerk performed separately; lighter technique bar.
Standards & Competition Notes
Barbell moves from floor to overhead in two motions; stable lockout; feet aligned at finish.
Safety Notes
Maintain neutral spine; drop safely with bumper plates if failed lift; ensure clear lifting space.
