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Shoulders · Body Weight
Clap Jack
Clap Jack is an advanced compound plyometric exercise that works the delts (shoulders), with the glutes and hamstrings assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Body Weight
- Category
- Plyometric
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Shoulders · Deltoids
- Quadriceps · Quadriceps Femoris
- Calves · Gastrocnemius, Soleus
Secondary muscles
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
How to do Clap Jack
- Begin by standing with your feet together and your arms extended by your sides at shoulder level.
- Simultaneously jump your feet out to the sides to a wide stance while bringing your arms straight in front of you and clapping your hands together at chest level.
- Jump your feet back together and bring your arms back to your sides to return to the starting position.
- Repeat the movement continuously for the desired number of repetitions or duration.
Form tips
- Ensure your knees are slightly bent during the jumps to absorb impact and protect your joints.
- Breathe rhythmically throughout the exercise, exhaling as you jump out and clap, and inhaling as you return to the starting position.
- Focus on maintaining a consistent rhythm and avoiding excessive arm or leg movements to maximize efficiency.
Clap Jack alternatives
More delts exercises
Clap Jack FAQ
What muscles does Clap Jack work?
Clap Jack mainly works the delts in the shoulders (Deltoids, Quadriceps Femoris, Gastrocnemius and Soleus). The glutes and hamstrings work as secondary muscles.
What equipment do you need for Clap Jack?
None. Clap Jack is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Clap Jack should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Clap Jack good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Clap Jack burn?
About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.
What is a good alternative to Clap Jack?
Other exercises for the delts include Barbell Standing Close Grip Military Press, Ez Barbell Anti Gravity Press, Kettlebell Turkish Get Up and Band Seated Neutral Grip Shoulders Press.
For developers
Use Clap Jack in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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