Jerk Balance
Rack the bar in the jerk position, dip at the knees, and drive yourself into a full split under the weight. The rear foot stays planted and the torso never drifts back.
- Difficulty
- Intermediate
- Type
- Olympic lifting
- Mechanic
- Compound
- Force direction
- Push
- Muscles
- 7
Form sequence
01 · setup
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.
02 · dip and drive
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.
03 · split · Key step
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.
What's working
3D
- Anterior Deltoid
Primary · 338 exercises
- Lateral Deltoid
Primary · 338 exercises
- Posterior Deltoid
Primary · 338 exercises
- Gluteus Maximus
Secondary · 242 exercises
- Hamstrings
Secondary · 277 exercises
- Quadriceps
Secondary · 227 exercises
- Triceps Brachii
Secondary · 221 exercises
Open the full 3D atlas →
Equipment
Barbell170 exercises
Alternatives for Anterior Deltoid
