Power Jerk
Power Jerk is a advanced-level compound in the olympic weightlifting category that primarily works the quads. It also recruits the abs, calves, glutes, hamstrings, shoulders and triceps. It is performed with barbell.
How to do it
- 1Standing 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.
- 2Drive 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.
- 3At 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.
- 4Receive the bar with the arms locked out overhead.
- 5Return to a standing position.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For strength: 3–5 sets × 2–5 reps with 2–4 minutes rest. For technique, keep volume moderate and quality high.