Barbell Power Jerk

How to perform it

Step-by-step instructions

1. 01Hold the barbell in the jerk rack with your heels about hip-width apart, elbows slightly in front of the bar, and pressure across each whole foot.
2. 02Brace your trunk and bend at the knees to dip straight down about one-tenth of your height while keeping the torso vertical and the bar connected to the shoulders.
3. 03Brake sharply at the bottom and drive straight up with the legs, fully extending before using the arms to push the rising bar slightly back.
4. 04Move both feet outward into your squat stance and rebend the knees as you punch to locked elbows, receiving the bar overhead in a stable squat above parallel.
5. 05Balance the bar over your midfoot, stand to full extension, and stabilize overhead before lowering it safely to the shoulders or platform.