And if not addressed, they will get worse with time. Injuries, bad posture, genetic deviations, and a host of other variables can create muscular imbalances. These imbalances are formed throughout the course of performing normal day-to-day activities. Many people have what’s known as postural or muscular imbalances.
With better core strength, comes increased stability, balance, and coordination also leading to better posture. Core stability and lower back strength is greatly developed with compound movements such as the clean and jerk. The core is comprised of several abdominal muscles such as the rectus abdominas, and internal and external obliques, as well as your lower back muscles, the erector spinae. Clean And Jerk Improves Stability And PostureĬore strength and stability is fundamental in the clean and jerk. The clean and jerk can add a tremendous amount of benefits regarding performance and athleticism, specifically supporting bigger gains in strength, muscular endurance, and core stability, and mobility 1. Finally the push, activates your shoulders, core stabilizers, arms and upper back. As you shrug the weight into the clean the shoulders, upper back, and core is activated, while simultaneously landing in front rack position, which activates your calves, glutes, and quadriceps. Nearly every major muscle group is stimulated when performing the clean and jerk, including the quadriceps, hamstrings, calves, glutes, core, upper back, lower back, and shoulders.įrom the starting position you are recruiting major muscle groups such as the gluteus maximus, hamstrings, quadriceps, and the lats, when you pull from the ground. The clean and jerk recruits multiple muscle groups, joints, and stabilizing muscles, from your lower and upper body. Performing the clean and jerk with lighter loads and different implements will help in the progression of getting beneath the barbell and executing the clean and jerk with grace. Primarily used with a barbell, the clean and jerk can be performed using dumbbells and kettlebells. All three of these exercises in isolation are proven to increase raw power, strength, athleticism, and mobility. The clean and jerk is a compound Olympic weightlifting movement that combines three movements ( deadlift, squat clean, and overhead press) into one fluid motion.
#Clean and jerk how to
We’re going to talk about how to perform and execute a clean and jerk with the proper form as well as the benefits to your training protocol. Dynamic and complex, the clean and jerk is essentially three movements combined into one fluid motion – the deadlift, squat clean, and overhead press, making this movement one of the most technical, yet effective movements for sheer strength and power. It doesn’t get much more technical when it comes to Olympic weightlifting movements, than the clean and jerk.
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