Clean and Jerk Primary muscle(s) and equipment Gluteus Maximus, Calf, Hamstring, Butt, Booty, Quadricep, Shoulder, Shoulders, Rectus Femoris, Thigh, Erector Spinae, Deltoids, Trapezius, Triceps, Gastrocnemius, Biceps Brachii, Barbell, Lower Body, Upper Body How to do the Clean and Jerk Clean: Start in a bent over position with your knees slightly bent and feet shoulder width apart. Grip the bar just wider than shoulder width. Pull the bar off the ground keeping your arms straight until it reaches your knees. Jump upward, shrug and let the weight bounce off your thighs and perform a deep knee bend squat while catching the weight on your shoulders and keeping your eblows straight out. Stand up and with one smooth controlled motion. Jerk: Now slightly bend your knees and drive upward with your legs driving the barbell up off the shoulders. Drop body downward and split one foot forward and the other backward as fast as possible while extending your arms overhead. Maintain control and stand up straight with your two feet beside one another.

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight Lifted	Average Reps	One Rep Max Average
71.4 lbs	8	88.5 lbs

 

How do I figure out a good starting weight?

Based on an average weight lifted of 71.4 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 36 lbs and aim for 12-15 reps.