Power Jerk

How to do the Power Jerk

1. Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.
2. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
3. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be moved to a slightly wider stance, with the knees partially bent.
4. Receive the bar with the arms locked out overhead.
5. Return to a standing position.

Muscles worked

Role	Muscles
Primary	quads
Secondary	abs, calves, glutes, hamstrings, shoulders, triceps
Equipment	barbell
Difficulty	expert
Type	compound

No barbell? Train the same muscles with these

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

Star Jump Bodyweight Alternate Leg Diagonal Bound Bodyweight Bench Jump Bodyweight Bodyweight Walking Lunge Bodyweight Double Leg Butt Kick Bodyweight Fast Skipping Bodyweight

Easier than the Power Jerk

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

Goblet Squat beginner · Kettlebell Plie Dumbbell Squat beginner · Dumbbell Sled Push beginner · Other Equipment

Common questions

What muscles does the Power Jerk work?

The Power Jerk primarily works the quads, with the abs, calves, glutes, hamstrings, shoulders, and triceps as secondary movers. Overhead Squat, Heaving Snatch Balance, and Snatch Balance train the same muscle, across 9 equipment types.

What equipment do you need for the Power Jerk?

A Barbell. Without a barbell, Star Jump, Alternate Leg Diagonal Bound, and Bench Jump train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Power Jerk suitable for beginners?

It is rated expert. Start with Goblet Squat, Plie Dumbbell Squat, and Sled Push and work up.

Where should the Power Jerk go in a workout?

Early — the Power Jerk is compound, working 7 muscle groups, so run it first or second while you are fresh.

Similar exercises

Overhead Squat Barbell Heaving Snatch Balance Barbell Snatch Balance Barbell Frankenstein Squat Barbell Split Jerk Barbell Olympic Squat Barbell