Clean & Jerk
Muscles worked: Quads, Glutes, Front delts (assisted by side delts, traps, back, triceps).
How to do it
- Set up over the bar with a hook grip and hips above the knees.
- Pull from the floor and extend the hips hard to bring the bar to your shoulders.
- Catch it in the front rack and stand up out of the clean.
- Dip at the knees, then drive the bar up and punch under it.
- Lock the arms out overhead, stand tall and hold before dropping the bar.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Clean to the shoulders, dip and drive overhead
- Lock out and hold before dropping
Logging it
IronPack suggests working in the 1 to 3 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Overhead Press - front delts
- Seated Dumbbell Shoulder Press - front delts
- Standing Dumbbell Shoulder Press - front delts
- Machine Shoulder Press - front delts
Track the clean & jerk properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.