Exercise guide
Power Jerk.
- Equipment
- Barbell
- Movement
- Compound
- Level
- Intermediate
Muscles at work
Make every rep count.
- 01
Set the bar in the rack at about upper-chest height. Grip it just outside shoulder-width.
- 02
Slide your elbows through and up so the bar rests on your front delts (front rack). Unrack, brace your core, and take two controlled steps back.
- 03
Take a stable stance (about hip-width). Keep your chest tall and weight balanced over midfoot.
- 04
Dip: bend knees slightly while keeping your torso nearly vertical—don’t fold forward.
- 05
Drive: explode straight up by extending knees and hips, then transfer to the arms to send the bar overhead.
- 06
As the bar rises, quickly drop under it and catch with arms locked out overhead in a quarter squat. Keep the bar stacked over shoulders/hips and your head “through” the arms.
- 07
Stand to finish by extending knees and hips to full lockout.
- 08
When done, ensure the area is clear, then lower safely or drop the bar from overhead in a controlled manner according to your gym’s rules and equipment.
