Jerk Balance

Shoulders

Jerk Balance

LevelIntermediate EquipmentBarbell MechanicCompound ForcePush

An Olympic lifting drill that practices the split-jerk catch position so you can stabilize the bar overhead while stepping into a stagger.

Olympic weightlifting

Primary musclesShoulders

Secondary musclesGlutes Hamstrings Quadriceps Triceps

Energy burned

≈ 37 kcalFor 3 × 8–12, rest 90s · ≈ 6.5 kcal/min

Estimate range 28–47 kcal (±25 %)

Muscle mass worked26 %

Effort during a set11.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Take a barbell onto your shoulders or from the rack with a jerk grip.
2Stand tall with your feet hip-width apart and the bar resting on your collarbones.
3Brace your core and keep your elbows slightly in front of the bar.

How to perform

1Dip slightly and drive hard through your legs to press the bar overhead.
2Split your feet front and back, landing with your front knee over the ankle.
3Lock your arms overhead and stabilize the bar over your shoulders and hips.
4Bring your feet back in line and lower the bar under control.