Clean and Jerk

Shoulders · Barbell

How to do it

Bar on the floor against your shins, overhand or hook grip just outside your legs. Hips down, back flat and eyes forward. Pull by extending legs and hips hard, shrug, and drop under to receive the bar on your delts; stand up. From there, dip slightly with the knees and drive explosively to send it overhead, dropping under again. It is the most technical lift there is: **start with an empty bar and someone to coach you**. The classic mistake is pulling with the arms.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Core, Glutes, Legs, Back, Triceps

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