How to Do Barbell Clean And Jerk

Barbell Clean And Jerk is a full body exercise using barbell, listed as advanced in the A90 Training Club catalogue.

Primary muscle

Full body

Equipment

Barbell

Difficulty

Advanced

01 / Move with control

How to perform

How to do Barbell Clean And Jerk

  1. 01Start with the barbell over the mid-foot, hips low, and chest up with a shoulder-width grip.
  2. 02Pull the bar explosively from the floor, extending the hips and knees, then shrug and catch the bar on the front of the shoulders.
  3. 03Dip slightly at the knees and then drive the bar overhead by explosively extending the arms and splitting the feet into a lunge.
  4. 04Bring the feet back together in line under the hips while holding the bar locked out overhead.
  5. 05Lower the bar carefully to the shoulders and then to the floor.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Clean And Jerk

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.
  • Core Stabilises the spine and transfers force.
  • Quads Extends the knee, driving squats, lunges and jumps.
  • Front delts Raises the arm forward and overhead.
  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the barbell drifts away from the shins during the pull, engage the lats to keep the bar close to the center of gravity.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Clean And Jerk questions

What muscles does Barbell Clean And Jerk work?

Barbell Clean And Jerk is catalogued as a full body exercise in A90 Training Club, with the full body as its primary muscle group.

How do you do Barbell Clean And Jerk correctly?

Start with the barbell over the mid-foot, hips low, and chest up with a shoulder-width grip. Pull the bar explosively from the floor, extending the hips and knees, then shrug and catch the bar on the front of the shoulders. Dip slightly at the knees and then drive the bar overhead by explosively extending the arms and splitting the feet into a lunge. Bring the feet back together in line under the hips while holding the bar locked out overhead. Lower the bar carefully to the shoulders and then to the floor.

What is the A90 coach tip for Barbell Clean And Jerk?

If the barbell drifts away from the shins during the pull, engage the lats to keep the bar close to the center of gravity.

Is Barbell Clean And Jerk suitable for beginners?

Barbell Clean And Jerk is rated advanced in the A90 Training Club catalogue.

What equipment do you need for Barbell Clean And Jerk?

Barbell Clean And Jerk uses barbell.

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