High Repetition Clean And Jerks: Intense Cardio For Serious Athletes!

If you are afraid of hard work and don't want your heart rate to go through the roof, then leave this exercise for the real tough men and women and join the next spinning class at your gym. For the others, read on ...

Part 1 | Part 2

One of the most effective exercises for losing fat and gaining quality muscle is the high repetition clean and jerk. This exercise sends your growth hormone through the roof, which is critical for losing fat and preserving lean muscle. However, be warned this exercise is not for the faint of heart.

If you are afraid of hard work and don't want your heart rate to go through the roof, then leave this exercise for the real tough men and women and join the next spinning class at your gym. However, if you want to compress time, lose fat or gain muscle than take the challenge!

dot How To Perform The Clean And Jerk dot

    You can use two dumbbells for this exercise or two kettlebells. Another option is to use a sandbag, which is especially useful for grapplers. Squat down in front of the weights and make sure to keep your back flat and face forward. Keep the weights inside of your legs for more power and smoother technique. Really squeeze the weights and keep your body as tight as possible.

Clean & Jerk
Enlarge Click Image To Enlarge.
Keep The Weights Inside Of Your Legs
For More Power & Smoother Technique.

    Bring the weights up slowly for the first few inches and then clean the weights as fast as possible to your shoulder. Breathe in as you bring the weights up. Breathing out will make you dizzy and you will not be tight at the pressing position. This will make you much weaker and put you in a dangerous position for jerking the weights overhead.

Clean & Jerk
Enlarge Click Image To Enlarge.
Breathe In As You Bring The Weights Up.

    Now that the weights are at your shoulders, keep your body really tight, squat down a few inches and jerk them overhead. Hold your breath as you jerk the weights overhead. Use your legs to drive the weights overhead and dip under the weights to absorb the shock.

Clean & Jerk
Enlarge Click Image To Enlarge.
Hold Your Breath As You
Jerk The Weights Overhead.

    Hold the lockout position for a second, breath out and lower the weights back down to your shoulders. From there, lower the weights back down to the starting position.

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5x5 Kettlebell Training!
5x5 training is a standard protocol that is also an extremely effective way to pack on size and strength. It was a favorite of Reg Park.
Author:
Mike Mahler

    If you want to lose weight, try doing three sets of 15-20 repetitions with 90- second breaks between sets. Do this three times per week. Be conservative with your starting weight and keep your calories in check. If you want to gain weight, up the calories and do one set of 20 with as much weight as you can handle three times a week.

dot Sample Workout For Clean & Jerks dot

    Weight Loss:
    • 3 Sets
    • 15-20 Reps
    • 90-Second Break
    • 3 Times A Week

    Weight Gain:

    • 1 Set
    • 20 Reps
    • 30-Second Break
    • 3 Times A Week

dot
Conclusion
dot

In the beginning, you might want to do this exercise exclusively for a few weeks. However, once you get the hang of it, feel free to place it at the end of your weight workouts as a finisher.

Part 1 | Part 2

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loganw45
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loganw45

i love clean and jerk it works many different muscles and helps the cardio

Dec 20, 2011 7:10am | report
 
elester911
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elester911

I added this to my workout on Monday and boy does it work!! The intensity was great. Whole body was tired all day on Tuesday. Can't wait for this evening to come for round 2!!

Sep 26, 2012 9:31am | report
 
JayD22
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JayD22

Looking forward to adding this to my routine. Lets see what happens?

Jan 18, 2013 5:57am | report
 
Dylco
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Dylco

Can't wait to smash myself with this tonight...

May 12, 2014 6:17am | report
 
Dylco
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Dylco

Can't wait to smash myself with this tonight...

May 12, 2014 6:17am | report
 
Dylco
  • rep this user
Dylco

Can't wait to smash myself with this tonight...

May 12, 2014 6:17am | report
 
Showing 1 - 6 of 6 Comments

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