Jerk Balance
How to do the Jerk Balance with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Glutes, Hamstrings, Quads, Triceps
Barbell
How to do the Jerk Balance
- 1
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.
- 2
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.
- 3
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.
Log it, see it on your body.
Every Jerk Balance set you log feeds Ascend's anatomy heatmap — so your shoulders volume is visible at a glance — and counts toward your bodyweight-strength tier.
More shoulders exercises
The climb is free. The Club is how you go further.
Core tracking is free forever. Club unlocks the coach, the competition, and the depth — for the price of one protein-shake a month.
Your own coach character
Pick Rae, June or Atlas — a coach that reads your last 90 days and proposes the next move. Free gets nudges; Club gets the full conversation.
Mountain leagues, worldwide
Get ranked against climbers everywhere — every muscle tiered by bodyweight strength. Promote, demote, and prove it weekly.
Weekly + monthly challenges
Fresh goals that keep the streak interesting — solo or with your crew. Something to chase beyond your own numbers.
Deep analytics + PR projections
See exactly when you'll hit your next PR and bodyweight goal — 4, 8, 12 weeks out. The trajectory, not just today's number.
Unlimited crews
Run as many crews as you want — squads, family, gym friends. Shared summits, cheers, and a feed that keeps everyone climbing.
Themes, higher AI limits, full export
Aurora, Volcanic and Summit themes. More AI chat headroom. And CSV + JSON export of everything, anytime — your data stays yours.
14-day free trial · no card · cancel anytime · founder pricing locked forever.