Lunge Clean & Jerk
Reps10 times
Calories burned36 kcal
LevelMedium
Changing duration and load is available in our application
Catch a barbell to your chest with the bar on your deltoids so that it lightly touches your neck. Feet on the line of the hips, socks slightly turned outward. Keep your torso straight, squat slightly, bending your knees. Don't roll your hips back. Squats are performed in order to "swing" the barbell. Slow movement down and a powerful push up. Tilt your head back while the bar moves up. During the push, when the legs leave the floor, put them in the receiving position with one leg back. One leg is in front, the other behind, the knees are partially bent. The bar is fixed above the head. Move your foot forward. Return to starting position.
How to perform the exercise
10 times
36 kcal
Control your movement and do not rush.
01
Start position
Take the bar at the chest with the bar resting on the deltoids near the neck.
02
Stance
Set the feet in line with the hips, with the toes turned slightly out.
03
Dip
Keep the torso upright and dip slightly, bending the knees without pushing the hips back.
04
Drive
Drive up powerfully, moving the head back to let the bar pass.
05
Receive
Set the feet into a split: one leg forward, the other back, with the knees partially bent.
06
Return
Lock the bar overhead, bring the front foot back and return to the start.
Variants
Beginner
Practice with a light weight and a shallow split.
Middle
Work with a moderate weight, locking the bar out clearly overhead.
Professional
Increase the weight and speed while staying stable in the split.
Which muscles are working
The main load falls on the quads, shoulders, glutes and triceps.
Benefits of the exercise
Strength
Builds leg, shoulder and core strength.
Balance
Teaches balance in the split position.
Simply
Learned with light weight and progressive difficulty.
Contraindications
Acute knee or hip pain.
Lower back problems when lifting.
Insufficient stability and coordination.
Recommendations
Power
Do 4 sets of 3–5 reps, alternating the leg positions.
Stability
Keep the split symmetrical and the torso upright.
