Hominin · exercise
Jerk Balance
Jerk Balance is a intermediate olympic weightlifting exercise using barbell. It works the shoulders, with help from the glutes, hamstrings, quadriceps and triceps.
intermediatebarbellpush movementcompoundolympic weightlifting
- Main muscles
- shoulders
- Also works
- glutes, hamstrings, quadriceps, triceps
How to do it
- This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement. Begin with the bar racked in the jerk position, with the shoulders forward, torso upright, and the feet split slightly apart.
- Initiate the movement as you would a normal jerk, dipping at the knees while keeping your torso vertical, and driving back up forcefully, using momentum and not your arms to elevate the weight.
- Keep the rear foot in place, using it to drive your body forward into a full split as you jerk the weight. Recover by standing up with the weight overhead.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Push Press - Behind the Neck · barbell, intermediate
- Rack Delivery · barbell, intermediate
- Clean and Jerk · barbell, expert
- Push Press · barbell, expert
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).