Barbell Power Jerk
Description
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.
Muscle Group
Equipment Required
Barbell Power Jerk Instructions
- Start by standing with your feet shoulder-width apart and the barbell resting on your shoulders behind your neck.
- Bend your knees slightly and dip your hips down as you prepare to jump.
- 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.
- 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 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