Barbell Power Jerk
Step by step
How to perform
- Lift the bar off the rack, taking a step back and position your feet shoulder-width apart, this is your starting position.
- Lower your body into a quarter squat, bending your knees and keeping your back straight, then explosively extend your hips, knees and ankles to drive the barbell overhead.
- As you drive the bar up, split your legs into a lunge position, one foot forward and one foot back, to help maintain balance and support the weight.
- Return to the starting position by pushing off your front foot and bringing your feet back together, while simultaneously lowering the barbell back down to your shoulders. This completes one repetition.
Overview
About this exercise
The Barbell Power Jerk is a dynamic weightlifting exercise that primarily strengthens the shoulders, arms, and core, while also enhancing overall body coordination and balance. It is particularly beneficial for athletes and fitness enthusiasts who are looking to improve their explosive power and functional strength. Individuals may want to incorporate this exercise into their routine to increase their athletic performance, build lean muscle mass, and enhance their ability to perform everyday movements more efficiently.
Coaching cues
Form tips
To perform the jerk, dip down slightly by bending your knees and then drive the bar upwards by explosively extending your hips and knees. As the bar ascends, quickly drop underneath it by splitting your legs into a lunge position, one foot forward and one foot back, while pushing your arms straight up. The bar should end up directly overhead with your arms fully extended.
Remember, a power jerk is a full-body exercise. Your legs and hips drive the bar upwards, and your arms and shoulders stabilize it overhead.