Fysiqal

Hip Hinge · Advanced

Clean and Jerk

Compound hip hinge exercise using barbell.
Movement pattern
Hip Hinge
Difficulty
Advanced
Equipment
Barbell
Mechanics
Compound
Sides
Bilateral
Main plane
Sagittal

Free account. Log your sets of Clean and Jerk and each workout shows your best set by estimated 1RM.

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How to do the Clean and Jerk

Not yet reviewed — the technique guide for this exercise hasn't been signed off, so it isn't published here yet.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Hip extensionprimary action

    Gluteus maximus (prime mover, high emphasis); Adductor magnus (prime mover, moderate emphasis); Biceps femoris long head (synergist, high emphasis); Semimembranosus (synergist, moderate emphasis); Semitendinosus (synergist, moderate emphasis)

  • Knee extensionprimary action

    Vastus lateralis (prime mover, high emphasis); Vastus medialis (prime mover, high emphasis); Vastus intermedius (prime mover, high emphasis); Rectus femoris (synergist, moderate emphasis)

  • Ankle plantarflexionprimary action

    Gastrocnemius (prime mover, high emphasis); Soleus (synergist, high emphasis)

  • Shoulder flexionsecondary action

    Anterior deltoid (prime mover, high emphasis); Medial deltoid (synergist, moderate emphasis); Pectoralis major (synergist, low emphasis); Supraspinatus (synergist, low emphasis)

  • Elbow extensionsecondary action

    Triceps brachii (prime mover, high emphasis)

  • Scapula elevationsecondary action

    Trapezius (synergist, high emphasis); Levator scapulae (synergist, low emphasis)

  • Shoulder abductionsecondary action

    Medial deltoid (synergist, moderate emphasis); Supraspinatus (synergist, low emphasis)

  • Scapula upward rotationsecondary action

    Serratus anterior (prime mover, moderate emphasis); Trapezius (synergist, low emphasis); Trapezius (synergist, low emphasis)

  • Spine extensionsecondary action

    Erector spinae (stabilizer, high emphasis); Multifidus (stabilizer, moderate emphasis); Rectus abdominis (stabilizer, high emphasis); Transverse abdominis (stabilizer, high emphasis)

Related exercises

All hip hinge exercises →

From the Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.