Jerk Balance

How to do the Jerk Balance

1. This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement. Begin with the bar racked in the jerk position, with the shoulders forward, torso upright, and the feet split slightly apart.
2. Initiate the movement as you would a normal jerk, dipping at the knees while keeping your torso vertical, and driving back up forcefully, using momentum and not your arms to elevate the weight.
3. Keep the rear foot in place, using it to drive your body forward into a full split as you jerk the weight. Recover by standing up with the weight overhead.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	glutes, hamstrings, quads, triceps
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Iron Cross Dumbbell One-Arm Kettlebell Split Jerk Kettlebell Handstand Push-Ups Bodyweight Kettlebell Turkish Get-Up (Lunge style) Kettlebell Kettlebell Turkish Get-Up (Squat style) Kettlebell Shoulder Press - With Bands Resistance Bands

Easier than the Jerk Balance

Same movement pattern, lower entry difficulty — work up from here.

Medicine Ball Scoop Throw beginner · Medicine Ball Alternating Cable Shoulder Press beginner · Cable Machine Anti-Gravity Press beginner · Barbell

Harder than the Jerk Balance

Handstand Push-Ups expert · Bodyweight Circus Bell expert · Other Equipment Push Press expert · Barbell

Common questions

What muscles does the Jerk Balance work?

The Jerk Balance primarily works the shoulders, with the glutes, hamstrings, quads, and triceps as secondary movers. Clean and Jerk, Clean and Press, and Log Lift train the same muscle, across 9 equipment types.

What equipment do you need for the Jerk Balance?

A Barbell. Without a barbell, Iron Cross, One-Arm Kettlebell Split Jerk, and Handstand Push-Ups train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Jerk Balance suitable for beginners?

It is rated intermediate. Start with Medicine Ball Scoop Throw, Alternating Cable Shoulder Press, and Anti-Gravity Press and work up.

Where should the Jerk Balance go in a workout?

Early — the Jerk Balance is compound, working 5 muscle groups, so run it first or second while you are fresh.

Similar exercises

Clean and Jerk Barbell Clean and Press Barbell Log Lift Other Equipment One-Arm Kettlebell Split Jerk Kettlebell Push Press Barbell Push Press - Behind the Neck Barbell