Strength Training · Olympic Weightlifting · Functional Fitness
Jerk
The jerk uses a quick leg drive to lift a barbell from your shoulders to locked arms overhead. It trains explosive leg power and overhead stability; these steps use a split stance.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Stand with your feet hip-width apart, the bar resting across your front shoulders, and your hands gripping just outside shoulder width.
- Dip a few inches by bending your knees with your torso upright.
- Drive forcefully through your legs to propel the bar upward.
- Receive the bar on locked arms in a split stance, with one foot forward, one back, and both knees slightly bent.
- Step your front foot partway back toward the center.
- Bring your back foot forward until your feet are aligned beneath you.
- Hold the bar motionless overhead with your body upright.
- Release the bar onto the jerk blocks in front of you.
Form cues
- Keep pressure through your whole foot.
- Ribs down under the bar.
- Push yourself under, not just the bar up.
Common mistakes
- Pressing too earlyLet your legs finish the drive before your arms take over.
- Landing on a tightropeKeep your feet separated sideways in the split, like standing on two parallel tracks.
- Catching with a straight back legLand with your rear knee softly bent and rear heel raised so you can settle under the load.
Safety
A missed overhead catch can cause the bar to strike you or pull you off balance. Excessive load or fatigue can also strain your shoulders, wrists, or lower back during the catch.
- Get hands-on instruction in the lift and safe bailouts before adding weight.
- Secure the plates with collars and position stable jerk blocks to catch the bar without obstructing your split.
- Keep the landing area clear and your hands away from the blocks when releasing the bar.
- End the set when your catches become unstable or your elbows buckle.
If you cannot hold the front-rack or overhead position without pain, get advice from a physiotherapist before practicing loaded jerks.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar
- Bumper Plate
- Jerk Blocks
- Knee Sleeves (optional)
- Lifting Belt (optional)
- Olympic Weightlifting Barbell
- Weightlifting Platform
- Wrist Wraps (optional)
Sets and reps
- Sets
- 3–5
- Target
- 1–3 reps
- Rest
- 3 min
Start with a light technique bar or empty bar, resetting fully between repetitions.