Clean and Jerk

Muscles worked

• QuadsFront of the thighsPrimary
• GlutesHips and seatPrimary
• Front deltsFront of the shouldersPrimary
• HamstringsBack of the thighsSecondary
• TrapsTop of the shoulders and neckSecondary
• TricepsBack of the upper armSecondary

How to do it

1. Set up the bar. Load it evenly on both sides, use collars, and start with a weight you can move with good form.
2. Bar close to the body the whole way.
3. Drive with the legs and hips first, then pull.
4. Practise light. Speed and position before load.
5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

• Pulling with the arms early. Legs and hips drive first; the arms follow.
• Bar drifting away from the body. Keep it close the whole way.
• Going heavy before the technique is there. Practise light, ideally with a coach.

Barbell busy? Try one of these

• Dumbbell SnatchDumbbell
• Hang CleanBarbell
• Power CleanBarbell
• Power SnatchBarbell