Jerk

Quads, Glutes, Delts, TricepsBarbell

A highly technical explosive exercise requiring total-body coordination and deep focus. It builds speed-strength in the legs and shoulder girdle as you drive the weight overhead. Demands strict technique due to heavy axial loading.

How to do it

1Rack the barbell on your shoulders and collarbones with a grip slightly wider than shoulder-width.

2Dip quickly and short by bending your knees while keeping your torso perfectly upright.

3Explosively drive through your legs to launch the bar upward as your torso extends.

4Drop fast into a power jerk under the falling bar, locking your arms out fully overhead.

5Stand up fully to secure the lift before lowering the bar.

Common mistakes

Leaning forward during the dip, which shifts your center of gravity and loses bar control.

Pressing out the bar with soft elbows instead of locking out aggressively under the bar.

Pushing with the arms too early, cutting off the leg drive power.

Breathing

Take a deep breath before the dip, hold it through the drive and drop, and exhale once the weight is fully locked out overhead.

Make it harder or easier

To regress, practice footwork and timing with an empty barbell or PVC pipe.

To progress, add weight only when your movement mechanics are crisp and consistent.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.