Power Jerk

The power jerk is commonly abbreviated as “P. Jr.”

How to:

Roughly two-thirds of a properly execute power jerk is the same as the push press.

To execute the power jerk correctly, the athlete should begin by grabbing the barbell with a clean grip. The athlete will place the barbell on the anterior deltoids similar to the front squat. However, unlike the front squat, the optimum angle for the elbows and humerus is about 45°, half of the ideal angle of the front squat rack position.

With the barbell resting on the shoulders, the athlete will slightly lift their chin and protract the head back making space for a straighter bar path and will initiate the momentum overhead by slightly lowering their torso and legs in a with a shallow dip, bending the knees and lowering the torso, then violently jumping to propel the barbell past the head. As the barbell becomes has the sensation of weightlessness, the athlete will re-bend their knees and hips to “catch” the bar overhead. When the barbell travels past the head, the athlete shall use their arms to finish the lockout overhead. The athlete may relax their neck to bring their head and neck back to the neutral position. Once the arms are fully straightened, the barbell should be stable over the spine and the arms slightly behind the ears.

We recommend performing the power jerk as 3-8 sets of 1-5 repetitions.