Clean and jerk with barbell

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Exercise overview

Primary muscle group: Full Body

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 27

Average per rep (lbs)*: 60

Description: Setup: Place a barbell on the floor close to your shins. Use an overhand or hook grip just outside your legs. Lower your hips, focus weight on your heels, keep your back straight, head facing forward, chest up, and shoulders slightly in front of the bar. First Pull: Drive through your heels and extend your knees while keeping your back angle constant and your arms straight. Lift the barbell to above your knees with controlled motion. Second Pull: As the bar approaches the mid-thigh, extend your hips in a jumping motion, using the power to drive the bar upward. Your body should be fully extended with arms still straight at the end of this phase. Third Pull: Aggressively shrug and flex your arms with elbows up and out as you reach peak extension. Pull yourself under the bar into a front squat position, placing the bar on your protracted shoulders. Continue descending into a full squat. Recovery: Drive through your heels, keeping your torso upright and elbows up, until you return to a standing position with the bar racked on your shoulders. The Jerk: With the barbell still racked on your shoulders, dip by flexing your knees slightly without moving your hips back. Quickly reverse the direction. Drive & Split: Drive through your heels to push the bar overhead forcefully. As your feet leave the floor, split them quickly with one foot forward and one foot back. Receive the bar with arms locked out overhead. Finish: Return to a standing position with the bar overhead, feet together. Lower the bar under control to complete the lift.

Exercise ID: 00060

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Clean and jerk with barbell

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Works on iOS 15.0 and above.