Barbell clean and jerk (part 2) exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Barbell clean and jerk (part 2) )

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Name of exercise  Resist Clean and Jerk lift w/Barbell (part 2)
Other names of exercise Barbell clean and jerk (part 2)
Description of exercise The barbell clean and jerk is a dynamic and explosive Olympic weightlifting exercise that involves lifting a loaded barbell from the ground to overhead in two distinct movements. The first part of the exercise, the clean, involves pulling the barbell off the ground and catching it in a front squat position. This movement requires a combination of power, speed, and coordination. The second part, the jerk, involves driving the barbell overhead using the legs and upper body, and then stabilizing it overhead in a locked out position. This exercise targets multiple muscle groups, including the legs, back, shoulders, and arms, making it an effective full-body workout. It also improves explosive strength, power, and coordination.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Catch and rest bar on shoulders, then stand from squatting position while bringing feet to slightly closer than shoulder width.
  • Bend knees slightly, keep back stable with shoulders over hips and hips over feet and straighten legs to push bar overhead.
  • Quickly split legs on in front and one behind and continue to lift bar until arms are straight.
  • Straighten both legs and step backward with front leg.
  • To drop bar, step back and let bar fall to ground in front.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal, Hip, Knee, Ankle & Foot, Shoulder, Elbow & Wrist, Entire Body
    Type of Muscles Pectoral , Back, Deltoid, Biceps, Triceps, Forearm, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise Power or Agility
    Type of Exercise __
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Supination, Plantarflexion, Abduction, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased explosive power
  • Improved coordination
  • Enhanced athletic performance
  • Full body workout
  • Increased muscle mass
  • Improved grip strength
  • Improved balance and stability
  • Increased calorie burn
  • Improved cardiovascular health
  • Versatile exercise for different fitness levels

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Barbell clean and jerk should be avoided if you have any existing injuries or pain in your shoulders, back, or knees. This exercise requires a high level of mobility and stability in these areas, and performing it with pre-existing issues can lead to further injury. It is also not recommended for beginners or those with limited experience with weightlifting, as it involves complex movements and can be dangerous if not performed correctly. Additionally, if you are pregnant or have any medical conditions that may be aggravated by intense physical activity, it is best to consult with a doctor before attempting this exercise.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • THIS EXERCISE CAN CAUSE INJURY IF PERFORMED INCORRECTLY. ONLY PERFORM WITH PROPER TRAINING AND SUPERVISION OF A TRAINED INSTRUCTOR.

    • Helpful in Diseases

  • Osteoporosis
  • Arthritis
  • Diabetes
  • Heart disease
  • High blood pressure

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    Frequently asked questions

     

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