Exercises / Clean and jerk
Clean and jerk GIF
Figure
Male figure; the female figure follows.
Muscles
Background
Packs are delivered in the look you pick here.
Get it in this lookWorked muscles
- QuadricepsMusculus quadriceps femoris
- GlutesMusculus gluteus maximus
- HamstringsMusculi ischiocrurales
- TrapeziusMusculus trapezius
- ShouldersMusculus deltoideus
- Equipment
- Barbell
- Level
- advanced
- Loop
- One repetition, 1.27 seconds
Get this animation
Part of the Legs and glutes pack: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.
From the API
GET one exercise
curl https://api.exercisegif.com/v1/exercises/clean-and-jerk \
-H "Authorization: Bearer $EXERCISEGIF_KEY"Returns the exercise with GIF, WebP and MP4 links for both figures. Docs
How to do a clean and jerk
- Set the loaded bar on the floor and grip it just outside your knees with a hook grip.
- Pull the bar from the floor and extend explosively as it passes mid thigh.
- Pull under and catch the bar in a front rack position, riding it down into a squat.
- Stand up out of the squat with the bar on your shoulders.
- Dip and drive the bar overhead, splitting or re-bending your legs to catch it with locked arms.
- Recover your feet under your hips, stabilize, then lower the bar.
Form tips
- Treat it as two lifts, finish the clean before setting up the jerk.
- Keep the dip vertical before the jerk drive.
- Learn with a coach or light weight, technique comes first.
