Power jerk

Muscle group

Shoulders

Equipment

Barbell

Primary muscles

Front delts, Glutes, Quadriceps

Secondary muscles

Calves, Side delts, Triceps

1. Stand with your feet hip-width apart, resting the barbell across your front rack with your elbows pointed forward and core braced.
2. Perform a fast, shallow dip by bending your knees vertically, then explosively drive upward through your heels to propel the bar off your shoulders.
3. Push the bar overhead while dropping back into a shallow squat to catch the weight with your arms fully locked out overhead.
4. Stand up completely with the bar locked out overhead before lowering it back down under control to the front rack.