Barbell Clean & Jerk
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
This is a technical lift, best learned under a coach’s eye before loading heavy.
HOW TO PERFORM
- Clean the bar to the front rack.
- Dip and drive, punching under into the jerk.
- Recover with the bar locked overhead.
TARGET MUSCLES
Primary
- Traps
- Shoulders
- Quads
- Glutes
- Hamstrings
Secondary
- Triceps
- Lower Back
- Forearms
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.