How to Do Barbell Power Jerk

Barbell Power Jerk is a full body exercise using barbell, listed as advanced in the A90 Training Club catalogue.

Primary muscle

Full body

Equipment

Barbell

Difficulty

Advanced

01 / Move with control

How to perform

How to do Barbell Power Jerk

  1. 01Stand with the barbell in the front rack position, elbows slightly in front of the bar and feet hip-width apart.
  2. 02Dip the knees quickly by 3 to 4 inches while keeping the torso perfectly vertical.
  3. 03Explosively extend the hips and knees to propel the barbell off the shoulders.
  4. 04Drop into a shallow squat to catch the bar overhead with arms fully locked out and ribs tucked.
  5. 05Stand up to full extension with the bar overhead before lowering it back to the shoulders.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Power Jerk

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.
  • Core Stabilises the spine and transfers force.
  • Quads Extends the knee, driving squats, lunges and jumps.
  • Front delts Raises the arm forward and overhead.
  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Drive the heels through the floor to launch the bar and immediately dip under it to catch with a rock-solid overhead lockout.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Power Jerk questions

What muscles does Barbell Power Jerk work?

Barbell Power Jerk is catalogued as a full body exercise in A90 Training Club, with the full body as its primary muscle group.

How do you do Barbell Power Jerk correctly?

Stand with the barbell in the front rack position, elbows slightly in front of the bar and feet hip-width apart. Dip the knees quickly by 3 to 4 inches while keeping the torso perfectly vertical. Explosively extend the hips and knees to propel the barbell off the shoulders. Drop into a shallow squat to catch the bar overhead with arms fully locked out and ribs tucked. Stand up to full extension with the bar overhead before lowering it back to the shoulders.

What is the A90 coach tip for Barbell Power Jerk?

Drive the heels through the floor to launch the bar and immediately dip under it to catch with a rock-solid overhead lockout.

Is Barbell Power Jerk suitable for beginners?

Barbell Power Jerk is rated advanced in the A90 Training Club catalogue.

What equipment do you need for Barbell Power Jerk?

Barbell Power Jerk uses barbell.

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