Clean and Jerk

What it is

This expert-level lift moves a barbell from the floor to an overhead position in two fluid movements. You will primarily engage your shoulders, while also powerfully working your quadriceps, glutes, hamstrings, and core. This compound exercise demands significant full-body strength and coordination.

Technique tips

• Maintain a straight back and chest up during your initial pull.
• Drive through your heels, extending hips and knees powerfully.
• Keep your arms straight until full body extension is achieved.
• Aggressively pull yourself under the bar into a solid front squat.
• For the jerk, dip straight down with knees, not hips, then explode up.
• Split your feet rapidly, locking arms overhead to receive the jerk.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.