Clean & Jerk

The C&J (clean and jerk) is more of a lower body movement but def. includes muscles in the upper body. You could easily put it in your lower body day or best in a fullbody day. It should be performed before other movements.

Any particular reason you want to do the C&J?

As far as better, it's just a tool in the toolbox along with the squat and deadlift. The deadlift makes you strong, the clean makes you explosive. I have a good portion of cleans and jerks are getting brought back in in my training...my training journal is listed in the training journals here. There are a couple other individuals that include them here in their training.

It really boils down to goals...why are you doing what you're doing...what do you want your end result to be?
 
evolution said:
Any particular reason you want to do the C&J?
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I was merely wondering if it had any place in a workout routine, or if it was more of a - how do I put this - "showboat" move.

I've got to be pretty careful with my weight and am running out of fat, so will have to change my training within the next 2/3 months from bulk focus to a more power/stamina based approach.

I was commenting more on working them into a lower body day as currently I train Tues, Thurs & Sat (upper, upper, lower) - so it was merely from a point of convenience. I hit my lower body hard on Saturday but will be able to work in upper body too as Sunday is a total rest day, and Monday is LISS so plenty of recovery time afterwards.
 
No, it's not a 'showboat' move. It is, however, very effective at building explosiveness and power. You could work it in in your lower body day...just keep the reps very low (4 and under) for each set.
 
Fly said:
OK thanks man. I'll find my 1RM Saturday and take it from there.
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be sure to read up on the technique, form is very importaint in those lifts and can take a while to learn good :)
 
Dead popular now, letting 55kgs slam from something like 8" into the floor.

Not going to be 'allowed' to do them again :(

Still, enjoyed it though, last set I did today.

Felt like a man, all red-vein-popping face.

Grrrrr.

:p
 
you dont HAVE to drop the weight.. i dont, i just take it controlled down without using too much muscle.. i just drop it down back into the front squat position, and from there to a deadlift position (when you have completed a dead rep) then lower it quickly to the floor..
 
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