| Author: | Primary Muscle: | Print? | | Rod Ferris B.A. CPT(YMCA, ACE), CPAFLA | Glut, Calf, Hamstring, Quad, Shoulders, Rectus Femoris, Thigh, Erector Spinae, Deltoids, Trapezius, Triceps Brachii, Gastrocnemius, Biceps |  |
| Performance Recommendations |  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.
Variations of this Exercise:
Deadlift, Squat |
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