Clean and jerk - a Crossfit exercise

The clean and jerk is one of the most comprehensive strength and power exercises in existence. It trains:

• Glutes and hamstrings – drive hip extension during the clean pull
• Quadriceps – support the squat and dip portions
• Calves – assist in explosive triple extension
• Latissimus dorsi – help keep the bar close during the pull
• Trapezius – shrug to initiate the third pull under the bar
• Deltoids and triceps – stabilize and lock out the jerk overhead
• Core muscles – brace your spine and stabilize through the lift
• Forearms and grip – secure the bar and control the catch

It’s an unmatched movement for building functional strength and explosive power throughout your entire body.

The clean and jerk has two parts:

1. The Clean:

• Start with your feet hip-width apart and grip the barbell just outside your knees.
• Set your back tight and lift the bar from the floor by driving through your legs.
• As the bar passes your knees, extend your hips, knees, and ankles (triple extension).
• Shrug and pull yourself under the bar, catching it in a front rack position with your elbows high.
• Stand up from the squat (or power clean position) to complete the clean.

2. The Jerk:

• Reset your stance with feet under hips and elbows slightly in front of the bar.
• Dip straight down a few inches and drive upward aggressively with your legs.
• As the bar leaves your shoulders, split your feet or push-jerk under the bar to catch it locked out overhead.
• Recover to a standing position with feet together and the barbell overhead.

Coaching tips:
• Keep the bar close to your body during both the clean and the jerk.
• Stay tight through your core during the dip and drive.
• Focus on speed under the bar—not just height.
• Practice each component separately before linking them together smoothly.

Absolutely. Clean and jerks are a gold standard for building strength, speed, coordination, and power. They're a staple in CrossFit for a reason—they force athletes to develop precision and explosiveness, and they test your ability to move well under pressure.

Whether your goal is to increase barbell confidence, improve WOD performance, or get stronger and faster for sport, clean and jerks deliver. When performed with proper technique and progression, this movement builds a durable, capable, and powerful body.

In short: clean and jerks work. They’re not just for Olympic lifters—they’re for anyone serious about strength and athleticism.

The clean and jerk is more than just a strength lift—it’s a full-body athletic development tool. Here’s why:

• Develops explosive power – Builds vertical speed and triple extension mechanics.
• Improves coordination and timing – Requires speed, accuracy, and control.
• Increases full-body strength – From posterior chain to overhead lockout.
• Teaches proper movement under load – Essential for barbell cycling and CrossFit WODs.
• Transferable to sports and life – Enhances jump ability, sprinting, and lifting efficiency.

It also builds mental focus and confidence—because moving a heavy barbell from the ground to overhead demands commitment in every rep.