Clean and Jerk

Primary Muscle(s) and Keywords of the Clean and Jerk Exercise
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.

Gluteus Maximus Workout Exercises

Ball Squats
Butt or Gluteus Maximus Kickbacks
Cable Bent-Leg Deadlift
Calisthenics Elbow Instep Lunge
DeadLift
Deadlift (Bent Leg)
Dumbbell Power Cleans
Elastic Band Lunges
Exercise Ball Leg Lifts
Front Squats
Hack Squat
Jump Squat
Leg Press
Lunges
One Legged Smith Split Squat
Push Press
Check out ALL Gluteus Maximus Workout Exercises

Clean and Jerk and Gluteus Maximus Workouts
Purpose	Type of Workout	Workout Level
Muscle Mass Workout Routine Ex. Monday (day 1), Tuesday (day 2), Wednesday (day 3), Thur	Hypertrophy	Advanced
Advanced Fat Loss Weight Training Routine Workout Routine Ex. Monday (day 1), Tuesday (day 2), Wednesday (day 3), Thur	Muscular Definition	Advanced
Rebuilding for Baseball Workout Routine	Muscular Definition	Intermediate
Pre-Season Soccer (Football) Program Workout Routine Please follow one of our meal plans in our nutrition section	Sport Specific	Advanced
Off Season Wrestling Program Workout Routine	Sport Specific	Advanced
Hockey Workout Routine Have protein shake 45 minutes before workout. Eat Carbs and	Strength	Advanced
Wedding Weight Loss \| Wedding Workout Routine Losing fat before your wedding seems to be a common goal amo	Muscular Definition	Advanced

Gluteus Maximus or Muscle Anatomy

Butt, Bum, Rear Hips, Glutes, Gluteus Maximus, Ass, Lower Body anatomy picture

The gluteus maximus is make up of upper fibers and lower fibers.The function of the gluteus maximus is hip extension, hip external rotation, hip transfsverse abduction and hip adduction.The origin of the gluteus maximus is onto the Ilium, sacrum and the fascia of the lumbar area.The insertion is onto the femur and tibia. Other names for this muscle group or similar muscle groups referred to the '' are: Butt, Bum, Rear Hips, Glutes, Gluteus Maximus, Ass, Lower Body

Gluteus Maximus Forum Discussions/Topics

Non functioning gluteus maximus	Hello there , I am a 59 year old female who recently gave up professional ice skating to discover, following aches in the front pelvis and back that the gluteus maximus is not functioning on the right - and probably hasn't done so since a skating acc...
Best Gluteus Maximus Dumbbell Exercises	What are the best exercises for the Gluteus Maximus? What are the best dumbbell exercises for it?...
gluteus maximus building	Ex-Pro snow skier on crutches 20yrs. Working on programming my body to walk again. I'm finding that building my gluts is far more important for my core. Am I right? What exercises will build them the strongest?...

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