Clean and Jerk
The clean and jerk is one of the two Olympic weightlifting lifts, raising the bar to the shoulders and then driving it overhead in two phases.
Overview
The clean and jerk is the second lift contested in Olympic weightlifting. It is made up of two connected phases performed one after the other.
In the clean, the athlete lifts the barbell from the platform to the front of the shoulders, usually catching it in a squat and then standing up. In the jerk, the athlete drives the bar from the shoulders to a locked-out position overhead.
The jerk is often finished by splitting the feet forward and back to receive the bar, though other styles exist. More weight can usually be handled here than in the snatch, and both lifts count toward the combined total.
What defines it
- Made up of two phases: the clean to the shoulders, then the jerk overhead.
- The clean is commonly caught in a front-rack squat and completed by standing up.
- The jerk drives the bar overhead, frequently using a split of the feet.
- The arms must be locked and the bar held under control overhead for the lift to be judged good.
- Usually the heavier of the two lifts; both count toward the athlete's total.
Getting started
- 1Beginners often practise the clean and the jerk separately with light loads before joining them together.
- 2Learning the front-rack position and a comfortable overhead lockout tends to come early.
- 3A qualified coach commonly guides the order in which the pieces are learned.
Other Weightlifting disciplines
The forms of Weightlifting sit alongside each other — explore the rest.
Explore across the knowledge base
Follow the threads that connect Clean and Jerk to the rest of SocialSportHub.
Sports
- WeightliftingA technical strength sport built around lifting a loaded barbell overhead with speed and control.
- FootballThe world’s most popular team sport — endless running, teamwork and community in one game.
- Race WalkingA technique-driven endurance sport that turns walking into a fast, low-impact discipline.
- FencingA fast, tactical combat sport of controlled blade play that blends quick footwork with split-second decisions.
Facilities
Techniques
- DeadliftA strength exercise that lifts a loaded barbell from the floor to a standing position by extending the hips and knees together.
- Bodyweight SquatA foundational lower-body exercise that lowers the hips by bending the knees and hips, then stands back up, using only body weight.
- One-Handed BackhandA backhand groundstroke struck with a single hand on the grip, driving through the ball with a full extension of the hitting arm.
- Padel BandejaA controlled overhead shot in padel, hit with slice and moderate pace to keep the player at the net without over-committing.
- Sprint StartThe explosive start of a sprint from a set, crouched position, driving forward low before gradually rising to full stride.
Tactics
Exercises
- Overhead pressA standing press that drives a weight from the shoulders to overhead until the arms lock out.
- Bicep curlAn isolation exercise where you bend the elbows to lift a weight toward the shoulders.
- DeadliftA hinge movement where you lift a weight from the floor by driving your hips forward to stand tall.
- Jumping jackA rhythmic cardio move where you jump the feet out and swing the arms overhead, then back in.
- Pike push-upA push-up variation with hips high that shifts the emphasis onto the shoulders.