Barbell Jerk

Body region

• Shoulders
• Legs
• Arms

Muscles

Main

• Deltoid
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Triceps

Helps

• Serratus Anterior
• Trapezius
• Gluteus Maximus
• Gastrocnemius
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis

Equipment

• Barbell
• Squat Rack

Technique

1. Take the bar from a rack in the front rack position, elbows up and grip just outside the shoulders.
2. Stand with feet hip-width apart, brace, and dip straight down a few centimetres.
3. Drive up hard through the legs so the bar leaves the shoulders.
4. As it rises, push yourself down under it, splitting one foot forward and one back, and lock the arms.
5. Step the front foot back, then the back foot forward, and stand with the bar overhead before lowering it to the shoulders.

Cues

• Keep the torso vertical in the dip so the bar travels straight up.
• Think of punching yourself down under the bar, not pressing the bar up.
• Practise with an empty bar and use a platform with bumper plates; step away from a missed lift.

Common mistakes

• Dipping with the knees forward and the chest dropping.
• Pressing out the last part with the arms.
• Landing with the feet in a narrow line, which costs balance.

Alternatives

• Clean and Jerk
• Dumbbell Push Press
• Overhead Press