Clean and Jerk
Muscle Groups: Quads, Glutes
Clean and Jerk focuses on Quads, Glutes, with Traps, Shoulders, Forearm 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 your feet shoulder-width apart, with a barbell on the floor in front of you.
- 2
Squat down and grasp the barbell with a wide overhand grip, keeping your back straight and chest up.
- 3
Explosively pull the barbell from the floor, extending your hips and knees, and catch it in a front rack position across your shoulders.
- 4
Perform a slight dip by bending your knees, then immediately drive the barbell overhead while simultaneously splitting your legs into a lunge.
- 5
Recover from the split stance by bringing your feet together, finishing with the barbell locked out directly overhead.
- 6
Lower the barbell from overhead back to the front rack position on your shoulders.
- 7
Control the barbell back down to the floor, returning to the starting squat position.
Secondary Muscles
While Clean and Jerk primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Traps, Shoulders, Forearm . 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.
