How to do a PVC Clean and Jerk
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About PVC Clean and Jerk
PVC Pipe
Workouts with PVC Clean and Jerk
Target muscles worked
Instructions for Proper Form
PVC Clean and Jerk is a great way to practice the Clean and Jerk technique with a lighter load. This compound, explosive movement targets a wide range of muscle groups. Using a PVC pipe helps you focus on form and technique without the risk of injury from heavy weights. This is a great exercise for beginners and for refining your clean and jerk skills.
- Grasp a PVC pipe with both hands.
- Position your hands so that they are wider than your shoulders and grasp the barbell with an overhand grip, palms facing you.
- Stand with your feet just wider than shoulder-width apart.
- Engage your core, straighten your back, and keep your chest up to maintain proper form.
- Hinge your hips back, bend your knees slightly, and lean forward slightly.
- Your chest should be over the PVC pipe and the PVC pipe should be just above your knees.
- *Perform the next steps in one fluid motion
- Extend your legs by engaging your quads, glutes, and hamstrings, raising the PVC pipe to a hang position just above your knees.
- From the hang position, explosively extend your legs and drive your hips forward by engaging your quads, glues, and hamstrings to return to a standing position.
- As you reach a standing position, raise yourself onto your toes by engaging your calves.
- Simultaneously engage your back and shoulders to raise the PVC pipe to your chest.
- When the PVC pipe is at chest height, bend your legs to drop under the bar.
- Shoot your elbows underneath the PVC pipe so they’re pointed forward—it should be resting in a front rack position.
- Extend your legs to return to the standing position.
- Hold this position for a moment.
- Bend your knees slightly, then explosively extend your legs by engaging your quads, glutes, and hamstrings
- Simultaneously, press the PVC pipe overhead by engaging your shoulders.
- Bend your knees to drop underneath the bar, and catch the PVC pipe overhead.
- Return the PVC pipe to its starting position.
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Alternative Exercises to PVC Clean and Jerk
1. Clean and Jerk
74.7 mSCORESWAPPED 5 TIMESA dynamic Olympic weightlifting movement that combines a clean, to bring the barbell from the ground to the shoulders, with a jerk, to press the bar overhead. This exercise develops explosive power, full-body strength, and coordination, making it essential for athletes looking to improve performance in power and strength sports.
2. PVC Romanian Deadlift
18.6 mSCORESWAPPED 2 TIMESPVC Romanian Deadlift is a variation of the standard Romanian Deadlift, primarily targeting the glutes and hamstrings. This exercise uses a PVC pipe instead of weights, making it an excellent option for beginners or those focusing on mastering form and technique. The lack of heavy resistance allows for improved mobility and balance, facilitating proper muscle activation and form improvement for more advanced variations.
- Beginner
- Quads
- PVC Pipe
3. Pulse Lunge
35.5 mSCORESWAPPED 1 TIMESPulse Lunge is a compound exercise that primarily targets the quads. Unlike standard lunges, this variation involves pulsing up and down from a shallow to deep lunge without returning to a standing position. This keeps tension on your muscles throughout the entire set, making it a great way to enhance muscle endurance and strength.
- Intermediate
- Quads
4. Renegade Row
33.7 mSCORESWAPPED 1 TIMESRenegade Row is a compound exercise that primarily targets your back, shoulders, and core. The movement involves holding a plank position with a dumbbell in each hand and performing a row on each side. This exercise adds instability from the plank, forcing you to engage your core for stability while performing the rows. It's great for developing overall strength and functional fitness.
5. Pistol Squat
53.9 mSCORESWAPPED 1 TIMESPistol Squat is a challenging bodyweight exercise that targets the quadriceps, glutes, and hamstrings. Performing this exercise on one leg requires significant balance, mobility, and strength. It’s a great compound movement for developing lower body strength and control, making it an excellent addition for advanced lifters looking to improve stabilization and unilateral strength.
- Advanced
- Quads
6. Power Clean Thruster
64.1 mSCORESWAPPED 1 TIMESCombines a power clean with a thruster (squat to overhead press), targeting the legs, shoulders, and arms. This compound exercise improves explosive strength and cardiovascular fitness.
7. Box Squat
66.2 mSCORESWAPPED 1 TIMESEnhances lower body strength by focusing on the glutes, hamstrings, and quads. Performed by squatting down to a box at parallel or slightly lower, then driving upwards. This exercise builds power and improves squat technique by encouraging a pause at the bottom.
8. Single Arm Reverse Dumbbell Curl
37.4 mSCORESWAPPED 1 TIMESIsolation exercise targeting the forearm and biceps with an overhand grip. Single-arm focus increases intensity and improves unilateral strength, suitable for addressing muscle imbalances and focusing on individual arm strength.
9. Single Dumbbell Power Clean and Jerk
75.3 mSCORESWAPPED 1 TIMESA unilateral, compound movement that challenges coordination, power, and strength throughout the body. This exercise simulates the clean and jerk with a focus on unilateral strength development, enhancing athletic performance and functional mobility.
10. Lunge with Ankle Grab
9.6 mSCORESWAPPED 1 TIMESLunge with Ankle Grab is a variation of the standard Lunge. Like other Lunge variations, this compound exercise primarily targets the quadriceps. By incorporating an ankle grab, you add a dynamic stretch to the movement which helps improve flexibility and balance. This exercise is particularly effective for enhancing muscle activation and mobility in your lower body.
- Beginner
- Quads