Clean & Jerk is a weightlifting movement on Fiz. Clean to front rack, then jerk overhead. Also known as c&j, clean and jerk, cj, grace, jerk. Primary muscles: quads, glutes, shoulders. Scored by reps + weight. Featured in 1RM Clean & Jerk, Grace, Hybrid Metcon X.
Clean & Jerk
also c&j, clean and jerk, cj, grace, jerk
Clean to front rack, then jerk overhead
Category
Weightliftingloaded barbell and dumbbell work
Logged as
Reps, Weight (kg)
Primary muscles
Quads, glutes, shoulders
Secondary
Hamstrings, upper back, lats, triceps, core, forearms
Appears in
How to do a clean & jerk
4 steps- Clean the bar from the floor to the front rack and stand to full extension.
- Reset your feet, dip straight down, and drive the bar off your shoulders.
- Drop under it into a split or a power position with the arms locked overhead.
- Recover to standing with your feet in line and the bar overhead.
What counts as a rep
Movement standard- The clean and the jerk are two distinct movements within one rep. The athlete stands fully between them.
- The rep finishes with the bar locked out overhead, feet in line, and the whole body under control.
Common faults
2 faults
Dipping forward on the jerk because the elbows are still down from the clean.
FixReset the rack and your breathing before you dip. A rushed jerk after a hard clean is the most common miss in the lift.
The dip is too deep and too slow, which kills the drive.
FixMake it short and sharp. The jerk is a fast, shallow dip and an aggressive drive, not a quarter squat.
Scaling ladder
2 easier
Clean & JerkWorks quads, glutes, shoulders
Squat CleanPull barbell to front rack position
Power CleanPull barbell to front rack position
Workouts using the clean & jerk
3 on FizFrequently asked
5 answersWhat muscles does the Clean & Jerk work?
Clean & Jerk primarily works quads, glutes, shoulders, with secondary engagement of hamstrings, upper back, lats, triceps, core, forearms.
How do you do a Clean & Jerk?
Clean the bar from the floor to the front rack and stand to full extension. Reset your feet, dip straight down, and drive the bar off your shoulders. Drop under it into a split or a power position with the arms locked overhead. Recover to standing with your feet in line and the bar overhead.
What counts as a rep on the Clean & Jerk?
The clean and the jerk are two distinct movements within one rep. The athlete stands fully between them. The rep finishes with the bar locked out overhead, feet in line, and the whole body under control.
What's an easier alternative to the Clean & Jerk?
Scale it to Squat Clean or Power Clean.
What else is the Clean & Jerk called?
Clean & Jerk is also written c&j, clean and jerk, cj, grace, jerk. Fiz resolves all of those spellings to the same movement, so a workout written either way logs to the same history.