Quadriceps
Power Jerk
An explosive overhead lift in which you dip, drive the bar off your shoulders and catch it overhead with your legs only slightly bent. It trains leg drive, shoulder strength and coordination.
Primary musclesQuadriceps
Energy burned
≈ 45 kcalFor 3 × 8–12, rest 90s · ≈ 7.9 kcal/min
Estimate range 34–56 kcal (±25 %)
Muscle mass worked36 %
Effort during a set14.4 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
- 1Clean or rack the bar on your front shoulders with a grip just outside shoulder width and elbows slightly forward.
- 2Stand with your feet about hip-width apart and your weight over the middle of your feet.
- 3Brace your abs and keep your torso upright and your chest tall.
How to perform
- 1Bend your knees a few inches in a straight-down dip, keeping your torso vertical.
- 2Drive up forcefully through your legs until your knees and ankles are fully extended.
- 3As the bar rises, press under it and punch your arms to full lockout while your feet land slightly wider.
- 4Catch the bar overhead over the middle of your feet with your legs bent only a little.
- 5Stand tall to finish, then lower the bar to your shoulders under control.
