Clean and Jerk
Clean and Jerk is an exercise focused primarily on the full body, performed with barbell.
Clean and Jerk कैसे करें
Set up for Clean and Jerk: get your barbell ready and clear enough space to move freely and safely.
Take the starting position with your full body braced, joints stacked, and a firm, comfortable grip where applicable.
Perform each rep slowly and under control, feeling your full body do the work through a full, pain-free range of motion.
Exhale during the effort phase and inhale as you return or reset; never hold your breath.
Avoid rushing or using momentum to cheat the movement: keep every rep strict, and stop if you feel sharp pain.
Clean and Jerk को Bulky में लॉग करें
इसे किसी रूटीन में जोड़ें, हर सेट लॉग करें और अपनी प्रगति देखें। आज वेब पर मुफ्त — iOS और Android ऐप्स जल्द आ रहे हैं।