Clean & Jerk
Hover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
QuadsSecondary · 70%
GlutesSecondary · 70%
ShouldersSecondary · 60%
TrapsSecondary · 60%
TricepsSecondary · 40%
Equipment
Barbell
How to log the weight
Total bar weight
Log the total bar weight including the bar itself — an Olympic bar is 20 kg empty.
Recovery window
~72h for the primary movers
Quads~72h
Glutes~72h
Shoulders~54h
Traps~54h
Triceps~54h
Programming notes
Clean & Jerk spreads its load across quads, glutes, shoulders, traps and triceps without a single dominant mover. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.