Clean Jerk
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Equipment:
barbell -
Area Worked:
Multi Region -
Type of Workout:
Weight
Exercise Description:
The barbell clean and jerk is a compound weightlifting exercise that primarily targets the shoulders, back, and legs. It is a complex exercise that requires a great deal of coordination and strength.
To perform a barbell clean and jerk, you will need a barbell and a platform or elevated surface. Start by placing the barbell on the platform in front of you. Stand with your feet shoulder-width apart and grasp the barbell with an overhand grip, with your hands about shoulder-width apart. Your palms should be facing away from you.
The clean portion of the exercise involves lifting the barbell from the floor to your shoulders. To do this, bend your knees and squat down until the barbell is just below your hips. Then, explode up, driving the barbell up with your legs and pulling it up with your arms. Catch the barbell at shoulder height with your elbows up and your arms locked out.
The jerk portion of the exercise involves lifting the barbell from your shoulders to overhead. To do this, bend your knees and dip down slightly. Then, explode up, driving the barbell up with your legs and pressing it overhead with your arms. Lock your arms out and stand up straight.
Here are a couple of cues to use when performing the barbell clean and jerk:
- Keep your back straight and your core engaged throughout the movement.
- Don't let your knees cave in during the clean.
- Drive the barbell up with your legs, not just your arms.
- Keep your elbows up and your arms locked out during the jerk.
The barbell clean and jerk can benefit a variety of sports, including:
- Weightlifting: The clean and jerk is a competitive weightlifting exercise, and it is a great way to improve your overall weightlifting strength and power.
- CrossFit: The clean and jerk is a common exercise in CrossFit, and it is a great way to improve your overall fitness.
- Football: The clean and jerk can help to improve your explosiveness and power, which are important for football players.
The barbell clean and jerk can also help to heal certain injuries, such as:
- Shoulder impingement: The clean and jerk can help to strengthen the muscles around the shoulder, which can help to prevent further injury.
- Rotator cuff injury: The clean and jerk can help to improve range of motion and flexibility in the shoulder, which can help to relieve pain and inflammation.
If you are new to the barbell clean and jerk, it is important to start with a light weight and gradually increase the weight as you get stronger. You should also be sure to use proper form to avoid injury.
Here are some additional tips for performing the barbell clean and jerk:
- Use a weight that is challenging but allows you to maintain good form.
- Focus on driving the barbell up with your legs, not just your arms.
- Keep your elbows up and your arms locked out during the jerk.
- Rest for 1-2 minutes between sets.
The barbell clean and jerk is a great exercise for improving your overall weightlifting strength and power. By following these tips, you can safely and effectively perform this exercise and reap the benefits.
Muscles Involved
Stabilizer Muscles Involved
Dynamic Stabilizer Muscles Involved
Antagonist Stabilizer Muscles Involved
Synergist Muscles Involved
Exercise Variations
Sports Enhanced By Exercise
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Looking to improve your health and wellness journey? Consider ApexMortals.
Start your journey for free in just a few minutes. No payment or obligation required.