The clean and jerk is one of two Olympic weightlifting lifts. In the clean you lift the bar from the floor to your shoulders, catching it in a squat; in the jerk you drive it overhead and lock it out, usually in a split stance.
The clean
| Phase | Key points |
|---|---|
| Setup | Bar over mid-foot, hands just outside knees, back flat |
| First pull | Push the floor away, bar close to legs |
| Second pull | Explosive hip and knee extension from mid-thigh |
| Catch | Pull under into a front squat, elbows high |
| Recover | Stand up from the front squat |
The jerk
| Phase | Key points |
|---|---|
| Dip | Short, straight-down knee bend, torso upright |
| Drive | Explode up through the legs |
| Split | Punch under the bar, feet split front and back |
| Recover | Step front foot back, then back foot forward, bar locked out |
Learning progressions
- Front squats and overhead mobility first.
- Hang power cleans, then hang cleans, then cleans from the floor.
- Push press, then push jerk, then split jerk.
- Work with a qualified weightlifting coach when possible.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
What is the difference between a clean and a power clean?
A full clean is caught in a deep squat; a power clean is caught above parallel.
Which jerk style is most common?
The split jerk.
Is the clean and jerk in the Olympics?
Yes, alongside the snatch.
