ShouldersAdvanced
Jerk Balance
A jerk drill started from a short split: dip, drive, and step the front foot into a full split as the bar locks out. Teaches you to drive forward and down under the bar instead of jumping backward.
Primary muscles
- Front Delts
- Triceps
- Quadriceps
Secondary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Side Delts
- Traps (Trapezius)
- Abs (Rectus Abdominis)
- Sets
- 3–4
- Reps
- 3–5
- Rest
- 90–120s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.