Full body / Advanced / Compound (multi-joint)

Power Jerk

A barbell explosive exercise for the quads, with the abs, calves and glutes assisting.

At a glance

Primary

Quads

Secondary

Abs, Calves, Glutes, Hamstrings, Front delts, Triceps

Equipment

Barbell

Movement pattern

Overhead push

Level

Advanced

Type

Full body, Compound (multi-joint), Explosive

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.
2. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
3. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be moved to a slightly wider stance, with the knees partially bent.
4. Receive the bar with the arms locked out overhead.
5. Return to a standing position.

Common mistakes

• ✗ Dipping forward onto the toes.

  Why it hurts: The bar is driven forward and the shoulders and lower back strain to save it.

  ✓ Instead: Dip straight down on the whole foot with the torso upright.

• ✗ Landing the split with a narrow stance.

  Why it hurts: A narrow base is unstable and twists the front knee.

  ✓ Instead: Land with the feet hip-width apart side to side, front shin vertical.

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