Barbell Power Jerk

Note: This is just a visual reference — it may vary depending on your setup.

Strength Shoulders

Lower Body Shoulders

Muscle Activation

Calves · Front Deltoid · Hamstring · Quadricep · Side Deltoid · Tricep

80%

Core · Triceps

20%

Equipment

Barbell

Setup / Starting Position

Stand tall with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip, hands positioned slightly wider than shoulder-width apart.
Engage your core and keep your chest lifted throughout the exercise.

Exercise Position

Quickly dip down into a shallow squat, bending your knees while keeping your torso upright.
Explosively drive through your legs and hips to propel the barbell upwards.

Form & Performance

As the barbell reaches chest height, dip your body down slightly and then quickly drive the barbell overhead with arms fully extended.
Keep your core engaged and back straight throughout the movement.