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Clean and Jerk

in Shoulders Exercise


Main Muscle Worked: Shoulders

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Clean and Jerk - Exercise Guide

Step 1

Place a barbell on the floor. Take a hold of it using an overhand or hook grip. Keep your arms straight at this point.

Step 2

Bend your knees and lower your hips. Your weight should be focused on your heels. Keep your back straight and chest up. This is your starting position.

Step 3

Stand up straight. Lift the barbell by doing a cleaning motion until it's at shoulder level. To easily lift the barbell up, do a jumping motion to accelerate the bar upward. Keep your back straight as you do this.

Step 4

Let the barbell rest on your upper chest.

Step 5

Do a squatting position.

Step 6

Lift the barbell overhead. Be sure to move your head a little back so that the handle won't hit your chin. Accelerate the lift by doing a jumping motion.

Step 7

Once the barbell is overhead and your arms are locked, from the squatting position, stand up straight.

Step 8

As you stand up, split your feet a little. One foot should be forward while the other is at the back.

Step 9

Hold your position for a moment.

Step 10

Lower down the barbell and let it rest on your upper chest.

Step 11

Lower it down again until your arms are fully extended downwards while holding the barbell.

Step 12

Lower down the barbell again until you're back to your starting position.


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