Liftworthy
ExploreTrainFeed
Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Functional

Clean and Jerk

BarbellCompoundNeeds coaching
Front
Back
Primary Secondary

Works

Quads, Glutes, Delts

Also traps, triceps, hamstrings

You need

Barbell

How to do itPictures · 3 steps
1Start
2Clean
3Jerk
Main musclesAlso working
  1. 1Clean to the front rack and stand up fully
  2. 2Dip and drive the bar up with your legs
  3. 3Split or push under and lock it out overhead

Most common mistake

Pressing the jerk out with the arms instead of driving with the legs.

Watch a demo

Good for

  • Carries straight over to functional
B
For functional
#33 of 45
See the full list →
Research
59
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 59
TransferExcellent
Injury protectionFair
PracticalityFair

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SPull-UpBodyweight
  • AHollow HoldBodyweight
  • AKettlebell SwingKettlebell
  • AFront SquatBarbell

Takes

None yet
needed to post
280