Zirv Fitness
Strength exercise

Jerk (Push)

How to do it

  1. Rack the bar across the front of the shoulders with a shoulder-width grip, feet hip-width apart.
  2. Dip down a short, controlled distance by bending the knees while keeping the elbows lifted and torso vertical.
  3. Reverse direction immediately, driving through the floor to press the bar off the shoulders.
  4. Push the arms to full lockout overhead as the knees absorb the catch in a quarter-squat, feet remaining flat.
  5. Hold the bar stacked over the shoulders with the core braced before standing to full height.
  6. Lower the bar back to the shoulders under control, resetting the grip 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
Tools
1RM Calculator