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

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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 itPicture · 3 steps
  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
B
For functional
#33 of 44
See the full list →
Research
59
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 59
Transfer · 45%5/5
Injury protection · 30%2/5
Practicality · 25%2/5
How scores work

Machine taken? Swap to

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

Takes

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