Clean and Jerk
10 reps
Clean the bar to your shoulders, then drive it overhead and split your feet.
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QUADS
Clean and Jerk
A two-part Olympic lift: the clean brings the barbell from floor to shoulders, and the jerk drives it overhead. Together they build explosive power, full-body strength, and coordination. It's a cornerstone movement for athletes chasing raw power output and remains one of the best expressions of strength-speed.
How to do it
- 1
Set up over the bar with feet shoulder-width, toes slightly out, bar close to your shins.
- 2
Bend at the hips and knees to grip the bar overhand at shoulder width.
- 3
Keeping a neutral spine, push through your heels and extend the hips and knees to pull the bar up your body.
- 4
Explode through hips, knees, and ankles, then snap your elbows under to catch the bar on your shoulders, palms up.
- 5
Recover from the squat, then drive the bar overhead while dipping under it, splitting one foot forward and one back.
- 6
Catch it locked out overhead, bring your feet level, and lower the bar back down.