How to do it
Keep the bar traveling in a vertical line close to your body throughout the lift.
- 1
Start with a barbell on the floor and stand with feet shoulder-width apart.
- 2
Bend at the hips and knees to grip the bar with an overhand grip.
- 3
Clean the barbell to your shoulders by explosively extending your hips and legs.
- 4
Dip your knees slightly and then drive upward, using the momentum to press the bar overhead.
- 5
Split your legs into a lunge position as you lock your arms out overhead.
- 6
Bring your feet back together and lower the bar to the ground to complete one repetition.
Expert tip
During the jerk, drive through your heels and use your leg strength to get the barbell overhead, rather than relying solely on arm strength.
Common mistakes
- ✕Hips rising before the chest in the clean
- ✕Catching the bar with elbows dropped low
- ✕Front knee caving inward in the split catch