Crossfit Exercises: Clean and Jerk

February 20, 2025

The clean and jerk is one of the most iconic movements in CrossFit and Olympic weightlifting. It's a compound exercise that requires strength, technique, and coordination , allowing for the development of various physical capabilities, such as explosiveness, stability, and body control.

What is Clean and Jerk?

The Clean and Jerk , known in Portuguese as "arrestarque e gota", is a movement divided into two phases:

Clean – Lifting the bar from the floor to the shoulders, with a squat reception.
Jerk – Explosive extension of the bar over the head, with support from the legs to stabilize the weight at the end of the movement.

This exercise is used in Olympic weightlifting competitions and CrossFit training , helping to increase muscular strength and power .

Benefits of Clean and Jerk

Regular practice of this movement brings several benefits, such as:

Increased strength – Works multiple muscle groups, including legs, core, shoulders, and arms.
Development of explosiveness – Essential for sports that require power and speed.
Improved coordination and stability – Essential for preventing injuries and improving overall performance.
Technique improvement – Works on mobility and movement efficiency.

How to Perform the Clean and Jerk

1. Clean Phase:

Position your feet shoulder-width apart and grab the bar with an overhand grip (slightly wider than your shoulders).
Start the movement with an explosive lift of the bar, using knee and hip extension.
Receive the barbell on your shoulders, bending your knees and descending into a front squat.
Raise yourself to the support position before starting the Jerk .

2. Jerk Phase:

Bend your knees slightly and make a quick extension movement to push the bar up.
Use a split or power jerk to stabilize the barbell overhead.
Complete the movement by fully extending your arms and legs.

Tips to Improve Execution

Proper warm-up – Mobilize your shoulders, wrists and hips well before training.
Start with light loads – Technique is more important than weight.
Use a coach or mirror – To correct posture errors.
Train separately – The clean and jerk can be trained in isolation for greater control.

Conclusion

The Clean and Jerk is a challenging yet highly beneficial movement for CrossFit practitioners or those looking to improve strength and power. With dedication and attention to technique, this exercise can be an excellent addition to any workout routine. Give it a try and feel the results!