Zirv Fitness
Strength exercise

Clean and Jerk (Full)

How to do it

  1. Set up over the bar with a hook grip just outside the shins and feet hip-width apart.
  2. Pull the bar from the floor with a flat back, extending the hips and knees to accelerate it past the thighs.
  3. Pull under the bar and catch it on the shoulders in a front squat position, then stand to full extension.
  4. Reset the breath and grip, then dip the knees and hips a short distance while keeping the torso upright.
  5. Drive upward explosively and press the bar overhead, splitting or dropping the feet to receive it with arms locked out.
  6. Recover the feet into a stable stance and stand fully upright before lowering the bar back to the shoulders and floor.

Muscles worked

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Shoulders exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Primary muscles
Shoulders, Gluteus Maximus, Quadriceps, Core
Measured in
Reps and weight