Barbell power jerk

Category

Powerlifting

Difficulty

Advanced

Equipment

Barbell

Primary muscles

Deltoids, Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Triceps Brachii, Gastrocnemius, Soleus

How to do it

1. Stand with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip, hands slightly wider than shoulder-width apart. The barbell should rest on your front deltoids and clavicles.
2. Slightly bend your knees to dip into a quarter squat position while keeping your chest up and maintaining a neutral spine.
3. Explosively extend your hips, knees, and ankles to drive the barbell overhead.
4. Stand up fully to complete the lift. Lower the barbell back to shoulder height with control. Repeat for the desired number of repetitions.

Form tips

• Keep your chest up and shoulders engaged to maintain proper posture and control of the barbell.
• Practice the movement with lighter weights to perfect your form before progressing to heavier loads.
• Use a slight dip to generate power for the overhead push, ensuring your movement is quick and controlled.