Clean and Jerk

How to do the Clean and Jerk

Clean: Start in a bent over position with your knees slightly bent and feet shoulder width apart. Grip the bar just wider than shoulder width. Pull the bar off the ground keeping your arms straight until it reaches your knees. Jump upward, shrug and let the weight bounce off your thighs and perform a deep knee bend squat while catching the weight on your shoulders and keeping your eblows straight out. Stand up and with one smooth controlled motion.

Jerk: Now slightly bend your knees and drive upward with your legs driving the barbell up off the shoulders. Drop body downward and split one foot forward and the other backward as fast as possible while extending your arms overhead. Maintain control and stand up straight with your two feet beside one another.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Gluteus Maximus
  • Calf
  • Hamstring
  • Butt
  • Booty
  • Quadricep

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
71.4 lbs8 88.5 lbs

What is a good starting weight?

Based on an average weight lifted of 71.4 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 36 lbs and aim for 12-15 reps.


Workouts Plans with Clean and Jerk

Purpose Type Level
Hypertrophy Advanced
Muscular Definition Advanced
Muscular Definition Intermediate
Sport Specific Advanced
Sport Specific Advanced
Strength Advanced
Muscular Definition Advanced

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.