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Skill progressions

Learn the jerk: dip, drive and split, then the clean and jerk

The jerk is a leg lift: a short dip, a hard drive, and you move under the bar as it rises. The National Strength and Conditioning Association (NSCA) teaches it from the top down, through the push press, the power jerk and footwork drills before the split jerk, and this session follows that order with light weights. Do it with a qualified coach, on a platform with bumper plates.

45 minIntermediate13 movesCardio machine · Other / check instructions · A barbell · A bench or boxQuads · Glutes · Back · Forearms · Chest · Shoulders
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up (about 8 minutes)

  1. Indoor rowing (rowing machine)3 to 5 min easy
    Beginner · Quads, Glutes, Back · 3D demoHarder: Stair climbing
  2. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoCircles and palm turnsEasier: Wrist circlesHarder: Wrist flexor stretch
  3. Thoracic rotation5 each side
    Beginner · 3D demoEasier: Side-lying open bookHarder: World's greatest stretch
  4. Overhead stick stretch2 holds of 15 to 30 s
    Beginner · Chest, Shoulders, Back · 3D demoStick overhead, arms straight; ease off before any pinchingEasier: Upward stretch, hands pressing backHarder: Shoulder dislocates with a strap (pass-throughs)
  5. Overhead squat2 × 5 with a dowel or the empty bar
    Advanced · Quads, Glutes, Shoulders · 3D demoSlow; push up into the barEasier: Bodyweight squatHarder: Squat snatch

Dip and drive

Rest 60 to 90 s

  1. Jerk dip squat3 × 3 with the empty bar
    Intermediate · Quads, Glutes, Abs · 3D demoStraight down and up, heels down, trunk uprightEasier: Machine hack squatHarder: Squat jerk
  2. Push press3 × 3, light
    Intermediate · Shoulders, Triceps, Quads · 3D demoDip, drive, then press to straight armsEasier: Standing overhead pressHarder: Power jerk (push jerk)
  3. Power jerk (push jerk)3 × 2, light
    Advanced · Shoulders, Triceps, Quads · 3D demoDrive, then drop into a quarter squat as your arms lockEasier: Push pressHarder: Split jerk

Footwork

Rest 60 s

  1. Jerk balance3 × 3 with the empty bar
    Intermediate · Shoulders, Glutes, Hamstrings · 3D demoFrom a partial split: dip, drive and step your front foot through, weight even between your feetEasier: Anti-gravity pressHarder: Clean and jerk

Split jerk

Rest 2 min

  1. Split jerk4 × 2, light
    Advanced · Shoulders, Triceps, Quads · 3D demoFront shin upright, back knee soft; arms locked as your feet land. Recover front foot first, then the back footEasier: Push pressHarder: Squat jerk

Clean and jerk, when you're ready

Rest 2 to 3 min

  1. Hang power clean2 × 2, light
    Advanced · Glutes, Quads, Hamstrings · 3D demoJump, shrug, then quick elbowsEasier: Smith machine hang power cleanHarder: Power clean
  2. Clean and jerk4 × 1, light
    Advanced · Glutes, Quads, Shoulders · 3D demoOnly once the hang power clean and the split jerk look the same every rep, with your coach. Stand still, reset your grip and breath, then jerkEasier: Power clean

Cool-down (optional)

  1. Overhead lat stretch at a bench (elbows on the bench)2 holds of 30 s
    Intermediate · Back, Triceps, Shoulders · 3D demoElbows on the bench, sit your hips backEasier: Overhead triceps stretchHarder: Sots press

Tips

  • Learn with a qualified coach: British Weight Lifting's website lists clubs.
  • Twice a week with a day between. Add weight only when every rep looks the same, and end a set when the bar slows.
  • Lift on bumper plates on a clear platform. To miss, push the bar away and step out from under it; never try to save a bad jerk.
  • Stiff or sore shoulders? Keep everything in front of your head, with no behind-the-neck work, and stop short of any pinching.
  • Hold the split still for a second before you recover: front foot back first, then the back foot up.
  • With high blood pressure, heart disease or glaucoma, breathe out through each lift and keep the weights moderate.
  • Once your split jerk is steady, add the weightlifting strength workout once or twice a week.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

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Push-up progression workout

Work up to full push-ups: wall, incline and knee push-ups, then the floor push-up and harder variations.

15 minBeginner8 movesA wall, A bench or box

Pull-up progression workout

Work up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.

25 minBeginner7 movesPull-up bar, A step

Handstand progression

Build toward a handstand: wrist prep, dolphin pose, pike push-ups, crow, the wall handstand and freestanding holds.

25 minAdvanced8 movesA wall

Questions people ask

How long does the learn the jerk: dip, drive and split, then the clean and jerk take?

About 45 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, Other / check instructions, A barbell, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 12 of its 13 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.