How much weight should I lift to be considered strong like a clean jerk? I'm a male and my body weight is 78kg
The clean jerk, a weightlifting exercise that combines the clean and jerk movements, is a demanding exercise that requires strength, power, and coordination. As a male with a body weight of 78kg, to achieve a level of strength comparable to a clean jerk, you should aim to lift weights within a certain range.
According to the Wilks coefficient, a formula used to calculate relative strength based on body weight, a male lifter with a body weight of 78kg would need to lift approximately 150-200kg in the clean jerk to be considered strong. This range represents the weight that approximately 75-90% of lifters of the same body weight can lift.
Keep in mind that this is just an estimate, and your individual strength may vary. Factors such as training experience, technique, and genetics can influence your lifting capacity. It's crucial to consult with a qualified coach or trainer to determine an appropriate weightlifting program tailored to your goals and abilities.
Related Questions:
- What factors influence clean jerk strength? Technique, training experience, genetics, and muscle mass.
- Can I improve my clean jerk strength quickly? Consistent training and progressive overload are key to gradual strength gains.
- How often should I practice the clean jerk? Aim for 2-3 training sessions per week.
- What exercises can help improve my clean jerk? Squats, deadlifts, and overhead presses.
- Is it possible to train for strength without weights? Bodyweight exercises and resistance bands can provide some strength training benefits.
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