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Upper Legs · Barbell
Barbell Clean and Jerk
Barbell Clean and Jerk is an advanced compound strength exercise that works the quads (upper legs), with the hamstrings, calves and back assisting. It needs a barbell. A typical prescription is 4-5 sets of 4-8 reps, and it burns about 7.3 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 4-5 × 4-8
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
- Shoulders · Deltoids
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
- Back · Erector Spinae, Latissimus Dorsi, Trapezius
- Core · Rectus Abdominis
How to do Barbell Clean and Jerk
- Stand with your feet hip-width apart, gripping the barbell with an overhand grip slightly wider than shoulder-width apart. Bend your knees and hinge at your hips to lower your body and grasp the barbell.
- Explosively extend your hips and knees to lift the barbell off the floor, pulling it up to your shoulders while keeping it close to your body. Rotate your elbows under the bar as you catch it in a front rack position.
- Dip by bending your knees, then explosively extend your hips and knees to drive the barbell overhead. Simultaneously, split your legs into a lunge position to stabilize the weight overhead.
- Fully extend your arms and legs to complete the lift. Carefully bring your feet back together and lower the barbell to your shoulders, then back to the floor. Repeat for the desired number of repetitions.
Form tips
- Perform the movement with control to maximize muscle activation and reduce injury risk.
- Keep the barbell close to your body during the clean phase to maintain proper form.
- Practice the movement slowly and with lighter weights to master the technique before progressing to heavier loads.
Barbell Clean and Jerk alternatives
More quads exercises
Barbell Clean and Jerk FAQ
What muscles does Barbell Clean and Jerk work?
Barbell Clean and Jerk mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus, gluteus mideus and Deltoids). The hamstrings, calves, back and core work as secondary muscles.
What equipment do you need for Barbell Clean and Jerk?
You need a barbell.
How many sets and reps of Barbell Clean and Jerk should I do?
Start with 4-5 sets of 4-8 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Clean and Jerk good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Barbell Clean and Jerk burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Barbell Clean and Jerk?
Other exercises for the quads include Kettlebells Sumo Deadlift With High Pull, Ski Ergometer Cross Country Ski Jump Squat Pull, Pull Sled or Dog Sled Push and Band Squat Row.
For developers
Use Barbell Clean and Jerk in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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