Hominin · exercise
Power Jerk
Power Jerk is a expert olympic weightlifting exercise using barbell. It works the quadriceps, with help from the abdominals, calves, glutes, hamstrings, shoulders and triceps.
expertbarbellpush movementcompoundolympic weightlifting
- Main muscles
- quadriceps
- Also works
- abdominals, calves, glutes, hamstrings, shoulders, triceps
How to do it
- Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.
- Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
- At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be moved to a slightly wider stance, with the knees partially bent.
- Receive the bar with the arms locked out overhead.
- Return to a standing position.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Clean Pull · barbell, intermediate
- Clean from Blocks · barbell, intermediate
- Frankenstein Squat · barbell, intermediate
- Hang Clean · barbell, intermediate
- Hang Clean - Below the Knees · barbell, intermediate
- Heaving Snatch Balance · barbell, intermediate
- Jerk Dip Squat · barbell, intermediate
- Olympic Squat · barbell, intermediate
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).