Conditioning · Olympic lift · Barbell
Clean and Jerk
Clean and Jerk is a conditioning exercise with a barbell that mainly works the quads, with help from the glutes, hamstrings and traps.
In Sets Ahead
Sets Ahead starts you on 3 sets of 2–5 reps with 2:30 rest. When every set reaches 5 reps, the weight goes up 2.5 kg, or 5 lb if you train in pounds.
Warm-up sets are planned from your first work set: the empty bar, then 40, 60 and 80 %.
Muscles worked
Mainly
- Quads
Also
- Glutes
- Hamstrings
- Traps
- Front delts
- Triceps
- Upper back
- Lower back
Joints it loads
- Shoulder some
- Wrist some
- Grip and forearms some
- Lower back some
- Hip some
- Knee some
With an injury here, the app warns you before this exercise.
Log it in Sets Ahead
Sets Ahead works out your next set of clean and jerk, and every other lift, from your own numbers.
Test it before releaseSimilar exercises
The same movement, done another way: what the app suggests when you swap.