Power Jerk: How-to, Tips & More
The Power Jerk is a advanced compound exercise for your shoulders. You do it with barbell. It is a good fit when your goal is strength.
Besides the shoulders, it also works your triceps, quads and glutes, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Triceps
Secondary
Quads
Secondary
Glutes
Secondary
How to do the Power Jerk
- Hold the bar on your shoulders with your elbows slightly forward.
- Dip a few inches at the knees, keeping your torso upright.
- Drive up hard and push the bar overhead.
- Catch it with locked arms in a quarter squat, then stand tall.
Power Jerk tips
- The legs move the bar. The arms just finish it.
Sets and reps
Most lifters do well with 1 to 5 reps per set, and 1 to 5 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Barbell
Type
Compound
Power Jerk alternatives
Barbell Front Raise
Shoulders
Barbell Overhead Press
Shoulders
Barbell Upright Row
Shoulders
Half Kneeling Landmine Press
Shoulders
More shoulders exercises
Alternating Dumbbell Shoulder Press
Dumbbells
Arm Circles
Bodyweight
Arnold Press
Dumbbells
Band External Rotation
Resistance band
Band Front Raise
Resistance band
Band Overhead Press
Resistance band
Frequently asked questions
What muscles does the Power Jerk work?
The Power Jerk mainly works your shoulders, with help from your triceps, quads and glutes.
How many sets and reps should I do?
A good starting point is 1 to 5 reps per set, and many lifters get the best results between 1 to 5 reps. Use a weight that leaves one or two reps in reserve.
Is the Power Jerk good for beginners?
It is rated advanced, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Power Jerk?
You need barbell.
Add Power Jerk to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon