If I had to pick only two exercises to build strength, power, control, and athletic carryover — these would be them: the clean & jerk, and the muscle-up.

Together, they hit almost every major muscle group in the body. They train explosive power, raw strength, full-body coordination, and most importantly: skill.

And skill is the difference between just working out and actually getting better at something.

These aren’t just for lifters or gymnasts.

They’re game-changers for climbers, XC and enduro riders, downhill mountain bikers, and even motocross athletes — anyone who needs to move with speed, control, and resilience under fatigue.

Why I Chose These Two

The Clean & Jerk trains:

Lower-body drive
Core-to-shoulder power transfer
Timing, rhythm, and dynamic control

The Muscle-Up demands:

Upper body and core strength
Grip and scapular control
Body tension and technical precision — especially when tired

But Here’s the Catch…

These movements aren’t easy.

They’re high-skill exercises — and if rushed or done incorrectly, they can lead to injury.

That’s why form matters. A lot.

Learning these takes time. Start with regressions, slow progressions, and ideally… someone watching your form.

Whether you’re an advanced athlete or just want to train smarter, these are worth the effort — but only if you build them right.

Want to Learn How to Train Them Safely?

Watch the full video here:

And if you’re serious about integrating movements like these into your climbing, biking, or training routine, reach out. We can build them into your program — safely and effectively.

Climb Stronger. Move Better. Live Longer.