ShouldersAdvanced
Power Jerk
A barbell jerk where you dip, drive the bar off the shoulders and catch it overhead in a partial squat, feet landing slightly wider. It builds overhead power and is simpler to learn than the split jerk.
Primary muscles
- Quadriceps
- Front Delts
- Triceps
Secondary muscles
- Glutes (Gluteus Maximus)
- Side Delts
- Traps (Trapezius)
- Calves (Gastrocnemius)
- Abs (Rectus Abdominis)
- Sets
- 3–5
- Reps
- 1–3
- Rest
- 120–180s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.