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Power Jerk

Learn how to properly perform the Power Jerk with this complete demonstration video.

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What is the Power Jerk?

The Power Jerk is a complex explosive strength exercise that improves the power and coordination needed for lifting heavy weights overhead. This exercise primarily engages the shoulders, quadriceps, and core, and mastering the technique is crucial before increasing weights.

How to properly perform the Power Jerk

  1. Start with the barbell resting on your shoulders, using a grip slightly wider than shoulder-width apart.
  2. Position your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward.
  3. Lower your body by bending at the knees and hips, keeping your back straight and your chest up.
  4. Explosively extend your hips and legs while simultaneously pushing the barbell overhead.
  5. As the barbell reaches its highest point, quickly drop your body underneath it by bending your knees and hips.
  6. Catch the barbell in a partial squat position with your arms fully extended overhead.
  7. Stand up to complete the lift, keeping your core engaged and maintaining control of the barbell.
  8. Lower the barbell back to your shoulders to finish the repetition.

Targeted muscles and equipment

Primary muscle
  • Full body
Mechanics type
Required equipment
Discipline
  • Weightlifting
  • CrossFit

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