Barbell Power Jerk
Equipment
Lift the bar off the rack, taking a step back and position your feet shoulder-width apart, this is your starting position.
Lower your body into a quarter squat, bending your knees and keeping your back straight, then explosively extend your hips, knees and ankles to drive the barbell overhead.
As you drive the bar up, split your legs into a lunge position, one foot forward and one foot back, to help maintain balance and support the weight.
Return to the starting position by pushing off your front foot and bringing your feet back together, while simultaneously lowering the barbell back down to your shoulders. This completes one repetition.
Pro Tip
**Correct Execution**: To perform the jerk, dip down slightly by bending your knees and then drive the bar upwards by explosively extending your hips and knees. As the bar ascends, quickly drop underneath it by splitting your legs into a lunge position, one foot forward and one foot back, while pushing your arms straight up. The bar should end up directly overhead with your arms fully extended. **Full Body Engagement**: Remember, a power jerk is a full-body exercise. Your legs and hips drive the bar upwards, and your arms and shoulders stabilize it overhead. Make sure you're not just using your