Clean and Jerk: How-to, Tips & More
The Clean and Jerk is a advanced compound exercise for your glutes. You do it with barbell. It is a good fit when your goal is strength.
Besides the glutes, it also works your quads, shoulders, traps and triceps, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Quads
Secondary
Shoulders
Secondary
Traps
Secondary
Triceps
Secondary
How to do the Clean and Jerk
- Pull the bar from the floor and catch it on your shoulders in a front squat.
- Stand up with the bar in the front rack.
- Dip at the knees and drive the bar overhead, splitting your feet.
- Lock out overhead, bring your feet together and lower the bar under control.
Clean and Jerk tips
- Learn the clean and the jerk separately before linking them.
- Keep the bar close to your body on the pull.
Sets and reps
Most lifters do well with 1 to 5 reps per set, and 1 to 5 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Barbell
Type
Compound
Clean and Jerk alternatives
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Cable Glute Kickback
Cable machine
Frequently asked questions
What muscles does the Clean and Jerk work?
The Clean and Jerk mainly works your glutes, with help from your quads, shoulders, traps and triceps.
How many sets and reps should I do?
A good starting point is 1 to 5 reps per set, and many lifters get the best results between 1 to 5 reps. Use a weight that leaves one or two reps in reserve.
Is the Clean and Jerk good for beginners?
It is rated advanced, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Clean and Jerk?
You need barbell.
Add Clean and Jerk to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon