Jerk Balance
- Main muscles
- Shoulders
- Also works
- Glutes, Hamstrings, Quads, Triceps
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound · Push
How to do it
- This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement. Begin with the bar racked in the jerk position, with the shoulders forward, torso upright, and the feet split slightly apart.
- Initiate the movement as you would a normal jerk, dipping at the knees while keeping your torso vertical, and driving back up forcefully, using momentum and not your arms to elevate the weight.
- Keep the rear foot in place, using it to drive your body forward into a full split as you jerk the weight. Recover by standing up with the weight overhead.
Quick answers
- What muscles does the Jerk Balance work?
- Mainly the shoulders, with help from the glutes, hamstrings, quads, triceps.
- What equipment do I need?
- Barbell.
- Is it good for beginners?
- It is rated intermediate level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More shoulders exercises
- Anti-Gravity Press
- Barbell Incline Shoulder Raise
- Barbell Rear Delt Row
- Barbell Shoulder Press
- Bradford/Rocky Presses
- Car Drivers
Exercise descriptions: free-exercise-db, public domain.