Power Jerk
Power Jerk is a olympic weightlifting - power jerk exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Abdominals, Gastrocnemius, Soleus, Gluteus maximus, Hamstrings, Deltoid, Triceps brachii
- Exercise type
- Olympic weightlifting - power jerk
Exercise technique
- Rack
Place the bar on your front shoulders and position your feet beneath your hips.
- Dip
Keep your torso upright and bend your knees briefly.
- Drive
Extend your legs quickly to accelerate the bar upward off your shoulders.
- Move underneath
Lock your arms as you rebend your knees and widen your feet slightly.
- Catch
Balance the bar overhead over your midfoot in a quarter squat.
- Rise
Maintain elbow lockout and extend your knees and hips.
- Finish
From a balanced overhead position, lower the bar to your shoulders under control.
Key technique points
- Keep the first dip vertical.
- Accelerate the bar with your legs first.
- Make the second knee bend quick.
- Widen the feet slightly sideways instead of splitting them.
- Lock your elbows in the catch.
- Keep the bar over your midfoot.
Common mistakes
Turning it into a push press
Do not finish with your arms without a second knee bend beneath the bar.
Splitting the feet
Do not separate your feet forward and backward when the goal is a power jerk.
Dipping forward
Do not carry the bar forward with your chest.
Soft arms
Do not delay elbow lockout in the catch.
Excessively wide feet
Do not spread so far sideways that you cannot stand up.
Arching the lower back
Do not compensate for overhead balance by extending your spine.
Frequently asked questions
Power Jerk: why is “Turning it into a push press” a mistake?
Do not finish with your arms without a second knee bend beneath the bar.
Power Jerk: why is “Splitting the feet” a mistake?
Do not separate your feet forward and backward when the goal is a power jerk.
Power Jerk: why is “Dipping forward” a mistake?
Do not carry the bar forward with your chest.
Power Jerk: why is “Soft arms” a mistake?
Do not delay elbow lockout in the catch.
Power Jerk: why is “Excessively wide feet” a mistake?
Do not spread so far sideways that you cannot stand up.
Power Jerk: why is “Arching the lower back” a mistake?
Do not compensate for overhead balance by extending your spine.
What should I focus on when doing Power Jerk?
Keep the first dip vertical. Accelerate the bar with your legs first. Make the second knee bend quick. Widen the feet slightly sideways instead of splitting them. Lock your elbows in the catch. Keep the bar over your midfoot.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.