Zirv Fitness
Strength exercise

Jerk (Power)

How to do it

  1. Stand with the bar racked across the front of the shoulders, feet hip-width apart and elbows lifted.
  2. Brace the core and dip straight down a short distance by bending the knees, keeping the torso upright.
  3. Drive upward explosively through the legs to launch the bar off the shoulders.
  4. Punch the arms straight overhead as the legs re-bend into a shallow quarter-squat power position, feet staying in place.
  5. Lock the elbows out with the bar stacked over the shoulders, holding the receiving position stable.
  6. Stand to full extension and lower the bar back to the shoulders under control before the next repetition.

Muscles worked

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Shoulders exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Primary muscles
Shoulders, Gluteus Maximus, Quadriceps, Core
Measured in
Reps and weight