Clap Jack
Expert Advice
Maintain a brisk pace and a tight core throughout the exercise to maximize cardiovascular benefits and stability.
How-to-do Steps
- Start standing with your feet together and hands at your sides.
- Jump up, while spreading your legs shoulder-width apart and clapping your hands overhead.
- Quickly jump back to the starting position with feet together and hands at your sides.
- Repeat the movement in a continuous, fluid motion for the desired number of repetitions or time.
Track Clap Jack in FitAI
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Muscles Worked
Clap Jack primarily targets the Quads, Hamstrings, Calves, Glutes, Chest, Shoulders, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads15%
Hamstrings15%
Calves15%
Glutes15%
Chest20%
Shoulders20%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Clap Jack work?
Clap Jack primarily targets the Quads, Hamstrings, Calves, Glutes, Chest, Shoulders. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Clap Jack?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Clap Jack suitable for beginners?
Clap Jack is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
