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 hip-width apart, toes pointed slightly out, with a barbell on the floor in front of you.
- 2
Hinge at your hips and bend your knees to grip the barbell with an overhand grip, slightly wider than shoulder-width.
- 3
Lift the barbell off the floor by extending your hips and knees, keeping your back straight and the bar 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
Drop quickly under the bar, rotating your elbows forward to catch the barbell in the front rack position, simultaneously entering a full front squat.
- 6
Drive through your heels to stand up from the squat, maintaining the barbell in the front rack position.
- 7
From the standing position, take a shallow dip by bending your knees and hips slightly, keeping your torso upright.
- 8
Immediately drive upwards with your legs, using the momentum to press the barbell overhead.
- 9
As the bar goes overhead, quickly split your feet, moving one foot forward and the other backward, while locking your arms to catch the bar overhead.
- 10
Bring your feet back together under your hips, maintaining the barbell locked out overhead.
- 11
Carefully lower the barbell back to the front rack position, then control its descent to the floor.
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.
