Barbell Power Jerk

Barbell Power Jerk


This exercise involves lifting a barbell from the ground to overhead in a quick, explosive movement. The lifter begins with the barbell at shoulder height, dips down slightly, and then drives the barbell up with their legs and arms, catching it in a partial squat position before standing up fully. It is a full-body exercise that primarily targets the legs, shoulders, and core.

Equipment Required

Barbell Power Jerk Instructions

  1. Start by standing with your feet shoulder-width apart and the barbell resting on your shoulders behind your neck.
  2. Bend your knees slightly and dip your hips down as you prepare to jump.
  3. As you jump, push the barbell up with your arms and legs, extending your arms fully overhead as you land in a split stance with one foot forward and one foot back.
  4. Lower the barbell back down to your shoulders as you stand up straight, then repeat the exercise for the desired number of reps.

Barbell Power Jerk Form & Visual

Barbell Power Jerk

Barbell Power Jerk Benefits

  • Improves explosive power and speed
  • Targets multiple muscle groups including shoulders, legs, and core
  • Increases overall strength and muscle mass
  • Improves balance and coordination
  • Can be modified for different fitness levels and goals

Barbell Power Jerk Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Shoulders
  • Triceps
  • Core

Barbell Power Jerk Variations & Alternatives

  • Dumbbell Power Jerk
  • Kettlebell Power Jerk
  • Split Jerk
  • Push Press
  • Overhead Squat