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Power Jerk

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Exercise Data

Type: Olympic Weightlifting
Main Muscle Worked: Quadriceps
Other Muscles: Abdominals, Calves, Glutes, Hamstrings, Shoulders, Triceps
Equipment: Barbell
Mechanics Type: Compound
Level: Expert
Sport: No
Force: Push
Your Rating: 


8.9

Out of 10

Excellent

Exercise Rating Read Power Jerk Reviews
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Power Jerk Images

Power Jerk
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Power Jerk
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Power Jerk
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Power Jerk
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Power Jerk Guide

Main Muscle: Quadriceps

  1. Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.
  2. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
  3. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be moved to a slightly wider stance, with the knees partially bent.
  4. Receive the bar with the arms locked out overhead.
  5. Return to a standing position.



Alternative Exercises For Power Jerk

9.3

Out of 10

Push Press

Muscle Targeted: Shoulders

9.3

Out of 10

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of people found this tip helpful

Tip: Power Jerk

Exercise Rating
10/10

Mar 31, 2014 4:14 PM: Can I do this exercise with dumbells? All racks are busy at the time I train and want an option. Thank you



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of people found this review helpful

Review: Power Jerk

Exercise Rating
10/10

Apr 22, 2013 11:07 PM: Amazing exercise for core strength and explosiveness.
Start with an empty bar, correct form is what matters the most.



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of people found this review helpful

Review: Power Jerk

Exercise Rating
5/10

Feb 12, 2012 7:01 AM: Unless you have a brilliant sense of balance and a good level of strength, do not try this exercise. It is only for the hardcore Olympic strength lifters. It requires far stricter form than even the infamous squat, and can easily result in injury if done even slightly incorrectly. That being said, the...+See More



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