Clean and Jerk
- The Clean:
- The Jerk:
The Clean
Description:
The Jerk
Description:
Targeted Muscle Groups
Primary Muscles:
- Hamstrings:
- Quadriceps:
- Glutes:
- Shoulders:
Secondary Muscles:
- Back (Latissimus Dorsi and Trapezius):
- Core Muscles:
- Forearms and Grip:
Equipment Needed
- Barbell:
- Weight Plates:
- Collars:
- Weightlifting Shoes (Optional):
- Chalk (Optional):
How to Do the Clean and Jerk: Step-by-Step Guide
The Clean
1. Warm-Up:
2. Setup:
3. Initial Pull:
4. First Pull and Transition:
5. Catch and Rack:
The Jerk
1. Setup for the Jerk:
2. Dip:
3. Drive:
4. Catch and Lockout:
5. Stand Up:
6. Finish:
Recommended Reps and Sets
- Beginner:
- Intermediate:
- Advanced:
Pro Tips for Success
- Master Technique First:
- Engage Your Core:
- Use Your Legs:
- Maintain Proper Bar Path:
- Practice Mobility:
Common Mistakes to Avoid
- Rounding the Back:
- Pulling with the Arms Too Early:
- Catching Too High:
- Dropping the Barbell Too Quickly:
- Neglecting Core Engagement: