Barbell Clean and Jerk
Gym Exercise Card
Equipment
The Barbell Clean and Jerk is a dynamic strength training exercise that combines a lifting and thrust movement. It targets full-body power and coordination, improving explosive strength and functional fitness. The movement involves lifting a barbell from the ground to an overhead position.
How to do it
- Start with feet shoulder-width apart, behind a barbell.
- Grip the barbell, engaging your core and keeping your back straight.
- Lift the barbell to shoulder height in a swift motion, keeping it close to your body.
- Dip slightly at the knees and thrust the barbell overhead.
- Return the barbell to the ground with control and repeat.
Muscles worked
Primary Deltoid Anterior Gluteus Maximus Quadriceps Trapezius Upper Fibers
Secondary Erector Spinae Gastrocnemius Hamstrings Soleus Triceps Brachii
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