Shoulders Exercise Database -> Barbell Clean and Jerk


Barbell Clean and Jerk

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Barbell Clean and Jerk

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Exercise Details

Main Muscle Group : Shoulders

Detailed Muscle Group : Traps

Other Muscle Groups : Glutes , Abs

Type : Olympic Weight Lifting

Mechanics : Compound

Equipment : Barbell

Difficulty : Expert

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Targeted Muscle Group


How To Perform Exercise

Steps :

1.) To begin this exercise; start off with a weighted barbell in front of your feet and raise it slightly so that it is parallel with your shins.

2.) Lower your hips and bend your knees a bit while keeping your back straight so that the weight of the bar is rested upon your heels

3.) Pull up on the bar so that it reaches the mid-thigh position then perform a jumping movement, which you extend your knees and hips allowing the bar to move upward.

4.) Keep the bar pressed up and rested against your palms and shoulders.

5.) Then while in a full squat position push your torso upward thrusting with your hips, quads and heels keeping your knees bent slightly and straighten out your back.

6.) With the barbell pressed up overhead, spread your legs out with one leg stretched out a bit forward and the other pushed back slightly maintaining the clean press overhead.

7.) Hold onto this position for a few seconds.

8.) Return back to the starting position by letting the barbell roll down off of your shoulders and lightly bring it back down to the floor.

9.) Repeat this exercise for as many repetitions as needed