🏆 Clean and Jerk Form Guide
The world's most powerful two-part lift.
The clean and jerk is the most powerful lift in Olympic weightlifting. SportsReflector's AI analyzes your clean pull, front rack position, jerk dip, split footwork, and overhead lockout to identify the specific fault limiting your total.
Primary Muscles
Trapezius, gluteus maximus, quadriceps, deltoids
Equipment
Barbell
AI Score Categories
6 metrics tracked
What AI Analyzes in Your Clean and Jerk
SportsReflector tracks 6 key metrics to generate your 0–100 form score.
AI Form Score
Every Clean and Jerk session gets an overall form score plus category-level scoring for each metric above.
3 Clean and Jerk Mistakes AI Catches
These are the most common Clean and Jerk form errors — and the ones most likely to cause injury or limit your progress.
Insufficient wrist and shoulder mobility prevents a proper front rack, causing the bar to rest on the hands instead of the shoulders.
Fix: Work on wrist mobility (wrist circles, wrist flexion stretches) and shoulder mobility (front rack stretches). The bar should rest on the fingertips with elbows high.
A dip that is too deep, too fast, or forward-leaning reduces the power transferred to the bar.
Fix: Keep the dip vertical (straight down, not forward). Depth should be 10–15% of your height. Practice with empty bar to develop consistency.
Not achieving a proper split position (front foot flat, back knee slightly bent) reduces stability in the catch.
Fix: Practice split jerk footwork drills without weight. The front foot should land flat; the back foot on the ball of the foot.
Muscles Worked
Get Your Clean and Jerk Form Score
Record your Clean and Jerk on your iPhone and get an instant 0–100 AI form score with specific corrections for every mistake above.
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Frequently Asked Questions
Everything you need to know about SportsReflector
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