Jerk Balance
Jerk Balance is a olympic weightlifting technique - jerk balance exercise involving Deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Deltoid
- Secondary muscles
- Gluteus maximus, Hamstrings, Quadriceps, Triceps brachii
- Exercise type
- Olympic weightlifting technique - jerk balance
Exercise technique
- Rack
Rest a light bar on your front shoulders with elbows slightly in front of it.
- Feet
Use a small split with one foot slightly forward and the other back.
- Dip
Briefly bend both knees with an upright torso.
- Drive
Accelerate the bar upward through your legs while keeping the rear foot in place.
- Step forward
Move the front foot forward to widen the split and get beneath the bar.
- Lockout
Extend both elbows overhead and balance with soft knees.
- Recover
With the bar stable, bring your feet together under control and stand tall.
Key technique points
- Keep the rear foot at its starting point.
- Advance the front foot under control.
- Do not lean forward during the dip.
- Lock the arms overhead quickly.
- Maintain lateral width in the split.
- Use a light technique bar.
Common mistakes
Moving the rear foot
Do not shift the body backward and lose the corrective purpose.
Excessive front step
Do not reach your hips outside the support base.
Narrow split
Do not place both feet on one line.
Early arm press
Do not press before generating leg momentum.
Bent elbows
Do not delay overhead lockout during reception.
Rushed recovery
Do not bring the feet together before balancing the bar.
Frequently asked questions
Jerk Balance: why is “Moving the rear foot” a mistake?
Do not shift the body backward and lose the corrective purpose.
Jerk Balance: why is “Excessive front step” a mistake?
Do not reach your hips outside the support base.
Jerk Balance: why is “Narrow split” a mistake?
Do not place both feet on one line.
Jerk Balance: why is “Early arm press” a mistake?
Do not press before generating leg momentum.
Jerk Balance: why is “Bent elbows” a mistake?
Do not delay overhead lockout during reception.
Jerk Balance: why is “Rushed recovery” a mistake?
Do not bring the feet together before balancing the bar.
What should I focus on when doing Jerk Balance?
Keep the rear foot at its starting point. Advance the front foot under control. Do not lean forward during the dip. Lock the arms overhead quickly. Maintain lateral width in the split. Use a light technique bar.
Related exercises
- Arm Circles
- Backward Medicine Ball Throw
- Battling Ropes
- Chair Upper Body Stretch
- Circus Bell
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.