Jerk Balance

Technique

How to perform Jerk Balance

1. Bring the bar to the front-rack position and establish your normal split-jerk receiving stance.
2. Move the front foot slightly back to make a shorter split while leaving the rear foot in place.
3. Dip vertically with your trunk braced and your weight balanced between your feet.
4. Drive upward, step the front foot forward into the full split, and actively punch the bar overhead as you move underneath it.
5. Keep the rear foot on the floor and stabilize the bar with straight elbows and balanced pressure between both feet.
6. Recover your stance under control, lower the bar to the front rack, and reset the short split before repeating.

Programming relevance

Muscles involved