How To Do A Power Jerk

A Power Jerk is an Olympic weightlifting exercise that works the quads, shoulders, triceps, and core.
How To Do A Power Jerk
1. Begin by standing with your feet hip-width apart, with the barbell positioned at shoulder height on the rack.
2. Grip the barbell with your hands slightly wider than shoulder-width apart, palms facing upwards, and take a step back away from the rack.
3. Engage your core and then bend your knees slightly, keeping your chest up and your back straight.
4. Push explosively through your legs while extending your knees and hips, while simultaneously propelling the barbell upwards.
5. As the barbell rises, quickly drop your body underneath it by bending your knees.
6. Simultaneously, press the barbell overhead by fully extending your arms, ensuring they are locked out. The barbell should be directly overhead in line with your shoulders and hips.
7. Ensure that the barbell is directly overhead, aligned with your shoulders and hips.
8. With control, stand up out of the dipped position with arms still locked up returning to a standing position.
9. Lower the barbell back to your shoulders by bending your knees slightly as the bar comes down and bringing your elbows down.
10. Keep your torso upright and core engaged throughout the movement.
11. Rack the barbell on your shoulders and reset for the next repetition.
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