Barbell Power Jerk
Gym Exercise Card
Equipment
The Barbell Power Jerk is an explosive weightlifting exercise that targets the lower body and shoulders. It develops strength, power, and coordination by requiring a rapid transition from a squatting position to an overhead press.
How to do it
- Start by standing with feet shoulder-width apart, holding a barbell at shoulder level.
- Bend your knees slightly and dip your body down, maintaining a strong core.
- Explosively drive through your legs, pushing the barbell overhead as you straighten your arms and legs.
- Catch the barbell with knees slightly bent and stabilize overhead.
- Stand up fully and lower the barbell back to the starting position.
Muscles worked
Primary Deltoid Anterior Quadriceps
Secondary Gastrocnemius Gluteus Maximus Hamstrings Trapezius Upper Fibers Triceps Brachii
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