Power Jerk

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Start with the bar in the front rack position, keeping your elbows slightly in front of the bar and your feet at hip-width.
• Dip vertically by bending your knees slightly, keeping your torso completely upright and your weight in the heels.
• Drive upward explosively through the legs, then push yourself under the bar into a partial squat.
• Catch the bar overhead with locked elbows, step your feet together to stabilize, and lower the bar under control.

Common mistakes

• The torso leans forward during the dip, causing the barbell to drift forward.
• The elbows fail to fully lock out when catching the bar overhead.
• The lifter lands in a full squat instead of a power position above parallel.

Frequently asked questions

How does the power jerk differ from the split jerk?

In a power jerk, the feet land parallel in a partial squat, whereas in a split jerk, the feet land in a split stance.

Can I perform this exercise with dumbbells instead of a barbell?

Yes, you can perform it with dumbbells, which requires more stabilization but follows the exact same movement mechanics.

Related exercises