Shoulders
Power Jerk
The Power Jerk is a strength exercise with a barbell for your shoulders. Share of the load in the Zulta muscle model: front delts 18%, quads (vastus lateralis) 12% and triceps (lateral head) 10%.
How to do it
- Take the bar from the rack in the front rack position, feet hip-width.
- Brace the trunk and dip the knees straight down a short distance.
- Drive up hard through the legs to launch the bar off the shoulders.
- Push yourself under the bar, landing in a quarter squat with the arms locked.
- Stand up with the bar overhead, then lower it back to the shoulders.
Tips
- Move the head back out of the way, then push it through once the bar passes.
- Land with the feet flat, slightly wider than the dip.
- Lock the arms at the same moment the feet land.
Common mistakes
- Pressing the bar out slowly with the arms.
- Driving the bar forward instead of straight up.
- Landing on the toes with soft elbows.
Muscles worked by the Power Jerk
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A dip and drive from the legs launches the bar from the front rack, and the arms punch it to lockout as the body drops under.
Power Jerk alternatives
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Frequently asked questions
What muscles does the Power Jerk work?
Mainly the front delts and quads (vastus lateralis). The triceps (lateral head), quads (vastus medialis), gluteus maximus, side delts and triceps (long head) assist.
Is the Power Jerk good for beginners?
The Power Jerk is rated advanced. If you are new, learn the Push Jerk first and build up from there.
What is a good alternative to the Power Jerk?
For example the Push Jerk, Split Jerk and Push Press. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.