Power Jerk
How to do the Power Jerk with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Abs, Calves, Glutes, Hamstrings, Shoulders, Triceps
Barbell
How to do the Power Jerk
- 1
Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.
- 2
Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
- 3
At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be moved to a slightly wider stance, with the knees partially bent.
- 4
Receive the bar with the arms locked out overhead.
- 5
Return to a standing position.
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Every Power Jerk set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
More quads exercises
Power Jerk: common questions
What muscles does the Power Jerk work?
The Power Jerk primarily works the Quads. It also recruits the Abs, Calves, Glutes, Hamstrings, Shoulders and Triceps as supporting muscles.
Is the Power Jerk suitable for beginners?
The Power Jerk is an expert-level exercise. It demands well-developed strength, mobility and technique, so it suits experienced lifters more than beginners.
What equipment do I need for the Power Jerk?
To do the Power Jerk you'll need a barbell.
Is the Power Jerk a compound or isolation exercise?
The Power Jerk 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 Power Jerk with correct form?
Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Follow the full step-by-step above for the complete movement.
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