Clean and Jerk: muscles worked and form

Log it in Platesmith. The app shows last time's numbers on every set of Clean and Jerk, times your rest and tells you when to add weight. Free, with no ads.

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Muscles worked

Main	Quadriceps, Gluteus maximus
Also	Deltoids, Trapezius, Erector spinae

Setup

Bumper plates and a platform; learn each half separately with a coach or a light bar.

How to do it well

Clean the bar to the shoulders and stand
Dip straight down, drive up and split the feet
Lock out overhead, then bring the feet together

Common mistakes

Dipping forward onto the toes
Pressing out the lockout

Similar exercises

Back Squat
Hang Clean
High-bar Back Squat
Landmine Squat
Low-bar Back Squat
Overhead Squat

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.