How to Do the Clean and Jerk
Advanced full body exercise with barbell.
The Clean and Jerk is an advanced-level full body exercise that works several muscles together, led by the full body, using barbell. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. It slots into most gym setups, and SSS Workout Assistant will program it automatically when it fits your goal and available equipment.
Exercise details
- Muscle group
- Full Body
- Primary muscle
- Full Body
- Equipment
- Barbell
- Difficulty
- Advanced
- Type
- Compound
How to perform it
- 1Start with the barbell over your mid-feet and grip it just outside your knees, back flat and chest up.
- 2Drive through your legs to lift the bar past your knees, then extend your hips explosively to pull it upward.
- 3Pull yourself under the bar and catch it on the front of your shoulders in a squat or quarter squat.
- 4Stand up fully with the bar in the front rack position.
- 5Dip slightly at the knees, then drive the bar overhead while splitting or pushing your body under it.
- 6Stand tall with the bar locked out overhead, then lower it under control.
- 7Learn this lift with a coach and an empty bar first.
How to program the Clean and Jerk
- Do the Clean and Jerk early in your session while you're fresh — compound lifts deserve your best energy.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
- To progress, add a small amount of load only after you can hit the top of your rep range with clean form.
Clean and Jerk alternatives
No barbell? These train the same full body, grouped by what you have available.
No equipment
Dumbbell or kettlebell
Easier and harder variations
The Clean and Jerk is rated advanced. Regress while you build the pattern, progress once it feels easy.
Easier — build up to it
Where it fits in your weekly plan
When the free routine generator builds your week, the Clean and Jerk can land on:
Included when your equipment is set to: Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Clean and Jerk automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Clean and Jerk work?
The Clean and Jerk primarily targets the full body within the full body muscle group, and recruits several supporting muscles as a compound movement.
What equipment do I need for the Clean and Jerk?
You need barbell to perform the Clean and Jerk.
Is the Clean and Jerk a compound or isolation exercise?
The Clean and Jerk is a compound exercise, working multiple joints and muscle groups at once. It's well suited to advanced trainees.
How many sets and reps of the Clean and Jerk should I do?
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
Is the Clean and Jerk good for beginners?
The Clean and Jerk is rated advanced. Beginners can work toward it by mastering easier variations first and prioritising form over load before adding weight or reps.
What can I do instead of the Clean and Jerk?
Good substitutes that train the same full body include the Bear Crawl (bodyweight), the Burpee (bodyweight), the Farmer's Walk (dumbbell). Pick the one that matches the equipment you have.
Can I do the Clean and Jerk at home?
It's usually done in a gym because it needs barbell. At home, substitute a dumbbell or bodyweight variation that trains the same full body.
