Power Jerk

Technique

How to perform Power Jerk

1. Begin standing with the barbell supported across the fronts of your shoulders and your feet about hip-width apart.
2. Brace your trunk and make a shallow knee dip while keeping your torso upright and pressure through the whole foot.
3. Reverse the dip promptly and extend your legs to drive the bar upward, moving your head just enough to clear its path.
4. As the bar rises, push yourself underneath it and move both feet slightly outward into a symmetrical receiving stance.
5. Rebend your knees and receive the bar overhead with straight elbows while remaining above a full squat.
6. Stand fully while keeping the bar balanced overhead; do not add a split or another press.
7. Use your practiced controlled return to the front rack and reset before another repetition.

Programming relevance

Muscles involved

Primary targets: Vastus Lateralis, Vastus Medialis, Anterior Deltoid, Gluteus Maximus.