Clean and Jerk

Shoulders

Clean and Jerk

LevelExpert EquipmentBarbell MechanicCompound ForcePush

The classic Olympic lift that cleans the barbell to your shoulders and then drives it overhead with a split jerk.

Olympic weightlifting

Primary musclesShoulders

Secondary musclesAbdominals Glutes Hamstrings Lower Back Quadriceps Traps Triceps

Energy burned

≈ 44 kcalFor 3 × 8–12, rest 90s · ≈ 7.6 kcal/min

Estimate range 33–55 kcal (±25 %)

Muscle mass worked32 %

Effort during a set14.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with your feet hip-width apart and the bar over your midfoot.
2Grip the bar with an overhand grip just outside your knees.
3Hinge with a flat back and set your shoulders over the bar.

How to perform

1Pull the bar from the floor and extend explosively.
2Pull under it and catch it on your shoulders in a front squat.
3Stand up, dip slightly and drive the bar overhead while splitting your feet.
4Recover your feet and hold the bar overhead before lowering it safely.