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Jerk Balance

Exercise Data

Type: Olympic Weightlifting
Main Muscle Worked: Shoulders
Other Muscles: Glutes, Hamstrings, Quadriceps, Triceps
Equipment: Barbell
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Push
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Jerk Balance
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Jerk Balance
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Jerk Balance
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Jerk Balance
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Jerk Balance Guide

Main Muscle: Shoulders

  1. This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement. Begin with the bar racked in the jerk position, with the shoulders forward, torso upright, and the feet split slightly apart.
  2. Initiate the movement as you would a normal jerk, dipping at the knees while keeping your torso vertical, and driving back up forcefully, using momentum and not your arms to elevate the weight.
  3. Keep the rear foot in place, using it to drive your body forward into a full split as you jerk the weight. Recover by standing up with the weight overhead.



Alternative Exercises For Jerk Balance

Clean and Jerk

Muscle Targeted: Shoulders

9.6

Out of 10

Power Jerk

Muscle Targeted: Quadriceps

8.7

Out of 10

Top 5 Rated Shoulders Exercises

  1. Double Kettlebell Push Press
  2. Kettlebell Turkish Get-Up (Squat style)
  3. Leverage Shoulder Press
  4. Clean and Jerk
  5. Seated Barbell Military Press

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