What is the difference between a power clean and a full clean?

In a power clean, you catch the bar in a partial squat with thighs above parallel, whereas a full clean requires you to receive the bar in a deep, front squat position.

Do I have to use a hook grip?

While not strictly mandatory for beginners, a hook grip is highly recommended as it provides a more secure hold and prevents the bar from spinning during high-velocity pulls.

Is the Clean and Jerk safe for beginners?

It is a highly technical movement that should be learned in stages, starting with a PVC pipe or empty bar to master the mechanics before adding weight.

Clean and Jerk Guide: Master the Olympic Lift

Learn how to perform the Clean and Jerk with proper form. Our guide covers step-by-step instructions, common mistakes, and safety tips for explosive power.

How to Perform

Stand with your feet hip-width apart and the barbell over your mid-foot, gripping the bar just outside your shins with a hook grip.
Lower your hips and keep your chest upright as you pull the bar off the floor by extending your legs, maintaining a constant back angle.
Accelerate the bar rapidly as it passes your knees by extending your hips and shins until you reach full extension and shrug your shoulders.
Pull yourself under the bar quickly, catching it across your front shoulders in a full squat position before standing up to complete the clean.
Adjust your grip if necessary and dip your knees slightly before driving the bar overhead by explosively extending your legs.
Split your feet into a lunge position as you punch the bar upward, locking your elbows out completely under the weight.
Bring your feet back together in a parallel stance while keeping the weight stabilized overhead before lowering the bar under control.

Common Mistakes

Pulling with the arms too early before reaching full hip extension.
Letting the bar drift too far forward during the initial pull.
Soft elbow lockout during the jerk phase which compromises stability.
Landing with a narrow base in the split jerk rather than a wide, stable stance.

Muscles Worked

Primary movers

Shoulders

Stabilizers

Quads
Glutes
Hamstrings
Triceps

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Shoulders · Shoulders