LiftsmithClean and jerk
A compound exercise for the glutes and quads and front delts, with help from the hamstrings, traps, triceps. Equipment: barbell.
Orbit
Drag to rotate
WorksGlutesQuadsFront deltsHamstringsTrapsTriceps
Drag to turn the figure. The highlighted muscles are the ones doing the work.
How to do it
- Setup: Shoulder-width grip, bar over the middle of the foot.
- Clean the bar to the shoulders and stand
- Dip, drive and split the feet to catch it overhead
Muscles worked
Equipment
Alternatives
Exercises that train the same main muscles. See all clean and jerk alternatives.
More glutes exercises
Put the clean and jerk in a plan that adapts
Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.
- ✓ Free to start, no account needed
- ✓ Plans every set, rep and weight for you
- ✓ Works offline, on Android, iPhone and the web
- ✓ No ads, ever