Barbell Power Jerk

Description

The barbell power jerk is an overhead lift where you drive a barbell from the front-rack position to a locked-out overhead catch in a partial squat. Unlike the split jerk (which uses a split-leg catch), the power jerk catches the bar with both feet jumping out to a slightly wider squat stance. It allows heavier loading than the strict press while building explosive overhead power.

Muscle Group

Quadriceps, Shoulders, Triceps

Equipment Required

Barbell

Barbell Power Jerk Instructions

Set the barbell at upper-chest height in a power rack. Step under the bar and rack it across your front shoulders with elbows up.
Unrack the bar and step back. Set your feet hip-width apart with toes pointed forward.
Brace your core hard and lift your chest tall. Keep your elbows up.
Initiate the dip by bending only at the knees — about 10 to 15 cm. Keep your torso completely vertical.
Reverse the dip explosively by driving through your feet and extending your hips and knees.
As your legs reach full extension, immediately drop under the bar by jumping your feet out to a slightly wider stance and dropping into a partial squat.
Catch the bar locked out overhead with arms fully extended. Your body should be in a partial squat with the bar directly above your shoulders.
Stand fully tall to complete the rep. Lower the bar back to the front-rack and reset.