Exercise Library
Clean-Jerk
AKA Clean into jerk
AKA Clean into jerk
The clean-jerk is a hybrid exercise that combines the clean and jerk into a single movement. Note that this is not the same thing as a clean & jerk, which is two distinct movements.
Perform a clean, making sure to rack it with as close to a full grip as you’re able to, and accelerate up through the squat recovery as much as possible.
Continue driving up through the squat at maximal speed to push the bar up off the shoulders and complete a split jerk.
The key to the lift is a solid, balanced, precise clean that allows you to drive immediately from the bottom with maximal aggression.
Notes
If you’re unable to clean with a jerk rack position, get as close as possible, and shift the position as you reach the top of the squat so you’re able to transition smoothly into the jerk.
Purpose
This exercise can be used to train a more aggressive recovery in the clean, a more accurate turnover in the clean, and strengthen the drive of the jerk by tiring the legs more prior to the final extension.
Programming
Sets of 1-3 reps are suggested with weights anywhere from 60% to the lifter’s maximum jerk. Generally this exercise should be performed following any snatch variants and before heavier clean variants depending on what the intended emphasis of the workout is.
Variations
This movement can be followed by a second normal jerk, or clean & jerk.
Perform a clean, making sure to rack it with as close to a full grip as you’re able to, and accelerate up through the squat recovery as much as possible.
Continue driving up through the squat at maximal speed to push the bar up off the shoulders and complete a split jerk.
The key to the lift is a solid, balanced, precise clean that allows you to drive immediately from the bottom with maximal aggression.
Notes
If you’re unable to clean with a jerk rack position, get as close as possible, and shift the position as you reach the top of the squat so you’re able to transition smoothly into the jerk.
Purpose
This exercise can be used to train a more aggressive recovery in the clean, a more accurate turnover in the clean, and strengthen the drive of the jerk by tiring the legs more prior to the final extension.
Programming
Sets of 1-3 reps are suggested with weights anywhere from 60% to the lifter’s maximum jerk. Generally this exercise should be performed following any snatch variants and before heavier clean variants depending on what the intended emphasis of the workout is.
Variations
This movement can be followed by a second normal jerk, or clean & jerk.
