Exercises · Olympic weightlifting

Power Jerk

The Power Jerk is a olympic weightlifting movement that targets your quadriceps. Here's how to do it with clean form.

How to do the Power Jerk

1. Hold the bar in a front rack position with feet hip-width apart and elbows slightly in front of the bar.
2. Dip straight down a few inches by bending your knees, then drive explosively upward, pressing the bar overhead.
3. Receive the bar with arms locked out in a partial squat — feet may split slightly wider on the catch.
4. Lock your elbows fully overhead before standing to complete the lift.

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