Power Jerk

Body region

• Shoulders
• Legs
• Arms

Muscles

Main

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

Helps

• Serratus Anterior
• Trapezius
• Gluteus Maximus
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis

Equipment

• Barbell
• Squat Rack

Technique

1. Take the bar from the rack and hold it on the front of the shoulders, elbows slightly forward, feet hip-width apart.
2. Dip a short distance with the torso upright and knees tracking over the toes.
3. Drive up explosively and, as the bar leaves the shoulders, jump the feet out slightly and drop a few inches under it into a quarter squat with the arms locking overhead.
4. Stand up so the feet, hips and bar are in line and the arms are straight.
5. Return the bar to the shoulders with bent knees to absorb the load.

Cues

• Keep the chest tall in the dip so the bar rises straight.
• Dip down quickly under the bar once the legs have driven it up.
• Look slightly forward, not up at the bar.

Common mistakes

• Dipping with the chest leaning forward.
• Pressing the bar after the drive instead of getting under it.
• Lowering the bar from overhead with stiff legs.
• Going so heavy that the arms bend on lockout.

Alternatives

• Push Jerk
• Barbell Jerk
• Overhead Press