Jerk
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The Jerk is a dynamic bodyweight strength exercise that involves explosively driving a barbell or similar load from the shoulders overhead in a two-part motion—dipping to receive the bar on the chest, then thrusting it fully overhead with locked elbows. Its primary purpose is to build explosive power and shoulder stability for Olympic weightlifting transitions. It mainly targets the shoulders (deltoids), along with triceps, upper chest, and core, benefiting athletes seeking improved overhead strength and athletic performance. No additional equipment beyond a barbell is required, though it's adaptable to bodyweight variations.
How to Perform Jerk
- 1Stand with feet shoulder-width apart, knees slightly bent, core braced, and arms relaxed at your sides.
- 2Bend your knees into a quarter squat while raising your arms straight overhead, palms facing forward, elbows locked.
- 3Exhale sharply as you explosively drive through your heels to jump upward, shrugging your shoulders aggressively toward your ears.
- 4Keep arms extended overhead as your feet leave the ground, maintaining locked elbows.
- 5Inhale as you land softly in a deep squat position, absorbing the impact with bent knees and hips back.
- 6Exhale as you stand up powerfully from the squat, pressing through your heels to full extension with arms locked overhead.
- 7Lower arms controlled to sides and reset for the next rep.
- 8Key form tips: Keep elbows locked throughout to protect shoulders; drive with legs, not arms; avoid arching lower back—maintain neutral spine. Common mistakes: Partial lockout, using momentum only from arms, or landing with locked knees.