Barbell Clean and Jerk
Clean the bar to the shoulders, then dip and drive it overhead to lockout, finishing standing tall.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Full body, Glutes, Front delts
- Equipment
- Barbell
- Movement
- Olympic lifting
Sets and reps
- 3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes.
- Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the full body, for when the barbell is taken or you want a change.
Questions
- What muscles does the Barbell Clean and Jerk work?
- The Barbell Clean and Jerk mainly works the full body, glutes and front delts.
- What equipment do you need for the Barbell Clean and Jerk?
- A barbell.
- How many sets and reps of the Barbell Clean and Jerk?
- 3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes. Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.
- What can I do instead of the Barbell Clean and Jerk?
- Burpee, Burpee Box Jump-Over, Burpee Pull-Up and Devils Press work the same main muscle.
Program it for your clients
Coaches add the Barbell Clean and Jerk to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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