How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the clean and jerk in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Clean and Jerk: how to do it and muscles worked

The clean and jerk mainly works your full body. You need a barbell.

Muscles worked

Main

Full body

How to do the clean and jerk

1
Set up with feet hip-width apart, bar over mid-foot, grip just outside the knees, chest up and back flat. Clean the bar to your shoulders and stand tall.
2
Dip slightly at the knees, drive the bar overhead with your legs, and split or bend your knees to catch it with locked arms. Stand with feet in line.
3
Hold the bar steady overhead, then lower it to your shoulders, then to the floor under control. Brace your core and breathe in before each phase.

Form tip: Do the dip straight down, not forward. Use a light weight until you can move quickly and confidently.

Common questions

Which muscles does the clean and jerk work?: The clean and jerk mainly works your full body.
What equipment do I need for the clean and jerk?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the clean and jerk in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More full body exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.