At a glance
| Equipment | Barbell |
|---|---|
| Experience level | Advanced |
| Movement pattern | Overhead push |
| Primary muscle | Front Deltoids |
| Also works | Lower Back, Traps, Triceps |
The movement, step by step.
- Learn the clean and jerk with qualified coaching, a light bar, bumper plates and an unobstructed platform.
- Clean the bar to the front shoulders, stand fully, then dip and drive to receive it overhead before recovering the feet under control.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Keep the ribs stacked over the pelvis.
- Press without reaching the head forward.
Common mistakes
- Arching the lower back to finish the press.
- Forcing a painful overhead range.
Watch & learn
Professional demonstrations, opened on YouTube.
- The Clean and Jerk — CrossFit.
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Barbell - Clean and Jerk, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.