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Barbell Clean and Jerk

Full Body Tier S for Full Body Barbell Compound Pull
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5sets
2reps
150srest
~7.4kcal/min

How to do it

Muscles worked

Secondary
GlutesQuadricepsShouldersTriceps

Secondary muscles help but are not the main target

See the full tier list · Full Body

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inFull Body

Fast, explosive drive from the legs and hips through to the arms.

Key cue (the coach says it during the set)“Drive with the hips, move fast, catch softly.”

Tempo · Explosive up, controlled down

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it somewhere else? Fix it like this

  • Feel it in Lower backThe back doing the work. Keep a flat back, use the hips, and lower the load until the technique is crisp.
  • Feel it in WristsWrists hurting on the catch. Loosen the grip at the catch and work on wrist mobility.
  • Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • Keep the bar close — it should brush your thighs on the way up.
  • Learn the lift with an empty bar or a qualified coach before adding load.
  • Use bumper plates so the bar can be dropped safely.
  • Use collars on the bar and warm up with lighter sets first.

Common mistakes

  • Pulling early with the arms instead of finishing the hip extension.
  • Rounding the back as the bar leaves the floor.

Breathing

Take a big breath and brace before each rep, then exhale once the bar is racked.

Equipment needed

Barbell
Not owned

Recommended by goal

Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s

Variations of this move

Alternatives for the same muscle

See all