Squat Clean and Jerk
Muscle Groups: Quads, Hamstrings, Glutes, Traps, Shoulders.
Squat 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 Squat Clean and Jerk with proper form and technique.
- 1
Stand with your feet shoulder-width apart, holding a barbell or dumbbells at hip level with an overhand grip.
- 2
Bend your knees and lower into a squat, keeping your back straight and chest up as you lift the weights to your shoulders.
- 3
Stand up explosively from the squat position, pressing the weights overhead as you fully extend your legs and arms.
- 4
Lower the weights back to your shoulders, then return to the starting position.
Tips for Success
These tips will help you perform Squat Clean and Jerk safely and effectively while maintaining proper form.
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Keep your back straight and core engaged to prevent injury during the lift.
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Don't let your knees cave inward; keep them aligned with your toes.
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Use a lighter weight to master the form before increasing the load.
Secondary Muscles
While Squat 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 Squat 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 Squat 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.
