Jerk (Power Jerk, Push Jerk)

Skill Tree

Muscles

Technique

  1. Begin in a standing position with a Barbell racked at shoulder height, hands slightly wider than shoulder-width apart.
  2. Perform a shallow dip by bending your knees while keeping your torso upright.
  3. Explosively extend your legs and hips while pushing the weight overhead.
  4. Catch the weight overhead in a partial squat (knees only slightly bent) before standing up straight.

Form tips

  1. In the final position, support the weight overhead without arching your back.

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