Clean and Jerk
The Clean and Jerk primarily works the Anterior Deltoid, Gluteus Maximus, Trapezius (Upper), Triceps (Long Head), with secondary activation of the Lateral Deltoid, Rectus Femoris and stabilizer support from the Rectus Abdominis, Serratus Anterior, Transverse Abdominis. It is a barbell compound exercise at advanced difficulty.
Clean a barbell to the shoulders and drive it overhead with a split or power jerk.
| Equipment | Barbell |
|---|---|
| Difficulty | Advanced |
| Type | Compound |
| Movement | Vertical Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Anterior Deltoid, Gluteus Maximus, Trapezius (Upper), Triceps (Long Head) |
| Secondary | Lateral Deltoid, Rectus Femoris |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Trapezius (Upper) (back)
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Rectus Femoris (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Stand or sit with upright posture. Grasp barbell with overhand grip, hands shoulder-width apart. Execution: Press weight overhead until arms are fully extended. Lower weight back to shoulder level under control. Repeat. Comments: This is an advanced exercise. Ensure proper form before adding load.
Alternative Exercises
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