Olympic LiftsExpert
Clean and Jerk
One of the two competitive Olympic lifts: the bar is cleaned from the floor to the shoulders, then driven overhead with a jerk. It is a complete test of power, speed, mobility and coordination.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Hamstrings
- Traps (Trapezius)
- Front Delts
Secondary muscles
- Triceps
- Lower Back (Erector Spinae)
- Side Delts
- Calves (Gastrocnemius)
- Abs (Rectus Abdominis)
- Sets
- 3–6
- Reps
- 1–2
- Rest
- 150–240s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.