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 your feet hip-width apart, shins close to the barbell on the floor, and grip the bar slightly wider than shoulder-width.
- 2
Lower your hips, keep your chest up, and ensure your back is straight with your shoulders slightly over the bar.
- 3
Initiate the lift by extending your knees and hips simultaneously, pulling the bar off the floor while keeping it close to your body.
- 4
As the bar passes your knees, explosively extend your hips and knees, shrugging your shoulders and pulling the bar upwards.
- 5
Quickly drop under the bar, rotating your elbows forward to catch the bar in the front rack position across your shoulders.
- 6
Stand up fully with the bar in the front rack position, elbows high and pointing forward.
- 7
Perform a shallow dip by bending your knees slightly, keeping your torso upright and the bar stable.
- 8
Immediately drive upwards powerfully through your legs, extending your hips and knees to propel the bar overhead.
- 9
As the bar travels upwards, quickly drop under it into a split stance, catching the bar overhead with fully extended arms.
- 10
Recover by bringing your feet together, first the front foot back, then the back foot forward, to stand tall with the bar locked out overhead.
- 11
Carefully lower the bar back to the front rack position, then return it to the floor with control.
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.
