Clean And Jerk
Latest Videos
The Clean and Jerk
CrossFit
240kg/530lb - CLEAN & JERK / A.TOROKHTIY
TOROKHTIY
Mihaela Snatches and Clean & Jerks With So Much Energy! #weightlifting #mihaelacambei #snatch
Weightlifting House
CLEAN and JERK / Olympic weightlifting
TOROKHTIY
1-rep Max Clean & Jerk at CrossFit OYL
CrossFit OYL
How to Improve Your Weightlifting Clean Technique ft. CJ Cummings | Olympians' Tips
Olympics
new world record Lasha Talakhadze clean and lerk 267 kg | 2021 World Weightlifting Championships
KING LIFTS
The Power Clean and Push Jerk
CrossFit
CrossFit - Coaching the Clean and Jerk with Natalie Burgener
CrossFit
How To Clean With Proper Technique
Squat University
Perfect Clean and Jerk Technique
Chris Wilson
108lb Girl Smashes HUGE 238 Pound Clean and Jerk #shorts
Garage Strength
The SECRET To MASTER The Clean & Jerk
Squat University
Beginners Guide to Clean & Jerk with Meg Squats | JTSstrength.com
Juggernaut Training Systems
How to Do Clean & Jerk: Full Guide to Improve C&J Technique & Lift More
TOROKHTIY
Jeremy Lalrinnunga ( clean Squat Jerk)
Jeremy Lalrinnunga
Mihaela's Perfect Clean & Jerk Day! Worlds '25
Weightlifting House
Use your LEGS in the Clean like This!
Monroe Miller
Clean and Jerk with Lauren Fisher
Rogue Fitness
Shi Zhiyong legendary 190kg Power Clean & Squat Jerk opener | Gasps on the audience #weightlifting
Levantamiento Valido
Slow motion of Mattie Rogers (76kg 🇺🇸) 141kg / 310lbs 🥇 clean & jerk!
TrainHeroic
How To Clean & Jerk with Kris Pope
UniversalUSA77
This is the biggest mistake people make with Power Cleans
Monroe Miller
Clean & Jerk | Olympic Weightlifting Exercise Library
Catalyst Athletics
Learn How To Do A Clean & Jerk
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Muscles Involved
The clean and jerk is a compound exercise that efficiently engages multiple muscle groups throughout the body. The primary muscles targeted include:
- Quadriceps: Critical for the initial lift and squat phases.
- Hamstrings: Assist with the extension and stability during the lift.
- Glutes: Essential for hip extension at the top of the movement.
- Shoulders and Triceps: Crucial in lifting and stabilizing the bar overhead during the jerk.
- Back Muscles: Both upper and lower back muscles help maintain posture and transfer power throughout the lift.
Additionally, core muscles play a significant role in stabilizing the body throughout the motion.
Top Mistakes
- Failing to maintain proper back posture, which can lead to injury.
- Using incorrect foot positioning, which can impact balance and power transfer.
- Rushing through the movement, causing loss of control and technique.
- Not fully extending hips before the catch, leading to inefficient lifting.
Execution Tips
- Begin with your feet shoulder-width apart and grip the barbell slightly wider than shoulder-width.
- Keep your back straight and hinge at the hips to lift the barbell efficiently, using your legs and not just your back.
- As you reach mid-thigh, explode upwards by extending your hips and knees while pulling the bar close to your body.
- Catch the bar with your elbows high and your body in a quarter-squat position before standing up.
- For the jerk, use a split or push technique to drive the barbell overhead, ensuring to lock out your arms at the top.
Workouts
The clean and jerk can be effectively incorporated into a variety of workout routines. Consider the following structure:
- Beginners: Start with 3 sets of 5-8 reps using lighter weights to practice form.
- Intermediate/Advanced: Work towards heavier weights with 4-5 sets of 3-5 reps focusing on power and explosiveness.
- Complement with exercises like squats, deadlifts, and overhead presses to enhance overall strength.
Conclusion
The clean and jerk is a powerhouse exercise that builds strength, power, and coordination across multiple muscle groups. By developing proficiency in this movement, you'll not only improve your Olympic lifting skills but also enhance your overall athletic performance. Regular incorporation of the clean and jerk into training routines can lead to increased muscle mass, better functional strength, and enhanced metabolic conditioning, making it a valuable addition for athletes and fitness enthusiasts alike.
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