Barbell Power Jerk Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Barbell
- Body Part
- Weightlifting
- Primary Muscle
- Shoulders
- Secondary Muscles
- Legs, Core
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Power Jerk
How to: Barbell Power Jerk
- Begin with the barbell resting on your shoulders.
- Bend your knees slightly and prepare to drive upward.
- Explosively push through your legs while pressing the barbell overhead.
- Finish the movement with your arms fully extended and legs straight.
- Lower the barbell back to the starting position and repeat.
Common Mistakes
- Not engaging the core properly.
- Flaring elbows out too soon.
- Not using the legs enough to assist the lift.
Modifications
- Use lighter weights or a dumbbell if you're a beginner.
- Perform the exercise seated to reduce strain on your lower back.
Tips
- Keep your core tight during the lift to maintain stability.
- Ensure your grip is firm on the barbell throughout the movement.
- Use your legs to drive the weight up explosively.
Barbell Power Jerk Alternatives
Tags
strength
weightlifting
shoulders
explosive movement
fitness
barbell