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PTS - The source for Sport & Athletic Training. We specialize in Athlete Development



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Exercise: Clean & Jerk from the "Hang" position

Considered one of the "Olympic Lifts", the Clean and Jerk is one of the best exercises an athlete can perform to improve their overall athletic ability. The exercise recruits almost every muscle in the body, and results in the transfer of strength / power through the entire kinetic chain. If you are wanting to increase your functional strength, power output, and overall athletic ability, add this exercise to your routine.

This exercise should only be attempted once the athlete has demonstrated competence and clean mechanics in the Back Squat, Deadlift, and Over-Head Press exercises.

Have you tried this exercise? Share your training experience with us.

Primary Muscle Groups: Squat & Clean Phase: Gluteus Medius & Maximus, Quadriceps (Vastus Lateralis, Rectus Femoris, Vastus Medialis and Vastus Intermedialis), Hamstrings (Biceps Femoris, Semimembranosus & Semitendinosus), Erector Spinae, Adductor Musculature and Abdomen.
Jerk & Press Phase: Deltoids, Trapezius, Serratus Anterior, Triceps, leg and Core (Abdomen & Back) musculature
Technique Ques:  
Options for Progression: An athlete can progress the difficulty of this exercise by increasing weight, shortening rest durations between sets, increasing or varying the speed of the movement, or increasing the number of sets completed.  Progressions should only be made once correct technique is achieved.

Exercise Variations & Progressions:
Iso_lateral Clean with Weight Plate
Iso_lateral Weight Plate Clean to Press
Hang Clean

 
 

                          
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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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