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
Jerk Balance: common questions
What muscles does the Jerk Balance work?
The Jerk Balance primarily works the Shoulders. It also recruits the Glutes, Hamstrings, Quads and Triceps as supporting muscles.
Is the Jerk Balance suitable for beginners?
The Jerk Balance is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Jerk Balance?
To do the Jerk Balance you'll need a barbell.
Is the Jerk Balance a compound or isolation exercise?
The Jerk Balance is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Jerk Balance with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Jerk Balance sets, free.
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