Full body
Clean and Jerk
The Clean and Jerk is a strength exercise with a barbell for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 16%, upper traps 12% and quads (vastus lateralis) 9%.
Also known as: barbell clean and jerk, c&j
How to do it
- Set up over the barbell with feet hip-width, a flat back and a grip just outside the legs.
- Clean the bar to the shoulders, catching it in a front squat, and stand up.
- Reset the feet and breathe, then dip a few inches straight down through the knees.
- Drive up hard and push yourself under the bar, splitting the feet front and back as the arms lock out overhead.
- Bring the front foot back, then the back foot forward, stand tall with the bar overhead and lower it under control.
Tips
- Keep the torso vertical in the dip so the bar travels straight up.
- Push the head through the arms at lockout so the bar sits over the middle of the foot.
Common mistakes
- Dipping forward onto the toes before the jerk.
- Pressing the bar out slowly instead of dropping under it.
- Landing with the feet too narrow in the split.
Muscles worked by the Clean and Jerk
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The bar then goes overhead. A fast pull from the floor to the front rack: hips, knees and ankles extend together (glutes, quads, hamstrings, calves), the traps shrug the bar up, and the legs catch it in a squat.
Clean and Jerk alternatives
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Frequently asked questions
What muscles does the Clean and Jerk work?
Mainly the gluteus maximus, upper traps and quads (vastus lateralis). The front delts, spinal erectors (lower back), hamstrings (biceps femoris), quads (vastus medialis) and hamstrings (semitendinosus/-membranosus) assist.
Is the Clean and Jerk good for beginners?
The Clean and Jerk is rated advanced. If you are new, learn the Clean and Press first and build up from there.
What is a good alternative to the Clean and Jerk?
For example the Clean and Press, Power Clean and Kettlebell Clean and Press. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
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