Increase Clean & Jerk (Lifts Pulled from the Ground C&J, Snatch, Deadlift)

Increasing your Clean & Jerk will help you improve in many other lifts pulled from the ground, including Snatch and Deadlift. Follow our Compex training program with a focus on targeting your glutes, quads, shoulders and abs. Prioritize the muscle groups you want to strengthen and remember to turn it up during each contraction.

Increasing Your Clean & Jerk Benefits These Lifts

  • Clean & Jerk
  • Snatch
  • Deadlift


Targeted Muscle Group: Glutes

COMPEX MODE FOR STRENGTH:

Resistance - Level 1-2 first 2 weeks | Level 3-5 after 2 weeks
BE SURE TO TURN THE INTENSITY UP DURING CONTRACTION

COMPEX MODE FOR RECOVERY:

Active Recover, Recover Plus, Pre-Warm Up
glute electrode placement

Targeted Muscle Group: Quads

Compex Mode For Strength:

Resistance Level 1-2 first 2 weeks | Level 3-5 after 2 weeks
BE SURE TO TURN THE INTENSITY UP DURING CONTRACTION

Compex Mode For Recovery:

Active Recover, Recovery Plus, Pre-Warm Up
quad electrode placement

Targeted Muscle Group: Shoulders

COMPEX MODE FOR STRENGTH:

Strength - Level 1-2 first 2 weeks | Level 3-5 after 2 weeks
BE SURE TO TURN THE INTENSITY UP DURING CONTRACTION

COMPEX MODE FOR RECOVERY:

Active Recover, Recover Plus, Pre-Warm Up
shoulder electrode placement

Targeted Muscle Group: Abs

Compex Mode For Strength:

Resistance - Level 1-2 first 2 weeks | Level 3-5 after 2 weeks
BE SURE TO TURN THE INTENSITY UP DURING CONTRACTION

Compex Mode For Recovery:

Active Recover, Recovery Plus, Pre-Warm Up
ab electrode placement

Download Clean & Jerk Training Summary (PDF)