Clean and Jerk
Trains the full body. You need a barbell. One of our free programs uses it, across 2 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Clean and Jerk
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
5×2the shape they run most (2 sessions)
3:00typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Olympic Lifter | Snatch & Squat, Classic & Squat | 5×2 | Linear: +1 kg on success, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Clean and Jerk progress week by week
A full run of a program built around it, session by session, in the real app.
Technique
How to do the Clean and Jerk
- Stand with your feet hip-width apart with a barbell on the floor over your mid-foot. Squat down and grip the bar with an overhand grip just wider than shoulder-width, keeping your back flat.
- Drive through your heels and explosively extend your hips as the bar passes your thighs, shrugging your shoulders and pulling yourself under the bar to catch it on your front shoulders with your elbows forward. Stand up fully.
- Dip by bending your knees slightly, then drive the bar overhead explosively, splitting or re-bending your legs to catch it with your arms locked out.
- Stand fully with the bar overhead and your body in a straight line, then lower the bar back to your shoulders and to the floor with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Treat it as two distinct movements: stand fully and stabilize after the clean before starting the jerk.
- Keep the dip before the jerk shallow and vertical; drive the bar straight up.
- Lock your arms out firmly overhead and keep your core braced before recovering your feet.
- Build up gradually with light weights; this is a highly technical lift best learned with coaching.
Substitutes
Swap Clean and Jerk for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Clean and Jerk for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.