Clean and Jerk
Muscle Groups: Quads, Hamstrings, Glutes, Traps, Shoulders
Clean and Jerk focuses on Quads, Hamstrings, Glutes, Traps, Shoulders, with Calves, Shoulders, Traps, Biceps, Forearm, Lower Back, Adductors, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Clean and Jerk with proper form and technique.
- 1
Stand with feet shoulder-width apart, barbell on the floor in front of you. Bend at your hips and knees, grip the barbell with both hands just outside your legs.
- 2
Engage your core, push through your heels to lift the bar, extending your hips and knees simultaneously. Pull the bar close to your body as you rise.
- 3
Once the bar reaches thigh level, explosively extend your hips, shrug your shoulders, and pull the barbell overhead, dropping into a partial squat as you catch it at shoulder level.
- 4
Stand up straight with the barbell locked out above your head, your arms straight and knees slightly bent.
Tips for Success
These tips will help you perform Clean and Jerk safely and effectively while maintaining proper form.
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Keep your back straight and core tight to avoid injury during the lift.
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Ensure you lift with your legs, not your back, to maintain proper form and prevent strain.
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Practice with lighter weights first to master the movement pattern before increasing load.
Secondary Muscles
While Clean and Jerk primarily targets Quads, Hamstrings, Glutes, Traps, Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Calves, Shoulders, Traps, Biceps, Forearm, Lower Back, Adductors, Triceps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Clean and Jerk, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Clean and Jerk, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
