Jerk Balance
- Works
- Shoulders, plus glutes, hamstrings, quads and triceps
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound
How to do it
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.
- 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.
- 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.
Cues
- Start in a short split.
- Dip straight down.
- Drive up, step the front foot through.
- Lock out, then recover.
Common mistakes
- Dipping forward.
- Front foot too short.
Where to start
Sets3-5
Reps3-5
Rest2 min
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.