How to do: Jerk Balance

Shouldersintermediatebarbell

Jerk Balance — starting position — Start position

Jerk Balance — finishing position — Finish position

Step-by-step instructions

1This 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.
2Initiate 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.
3Keep 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.

Should you be doing Jerk Balance today?

Depends on your goals, your equipment, and how yesterday went. The WorkoutPartna AI coach builds one plan every morning that answers that for you — sets, reps, and all. 14 days free.

Build My Plan →

More Shoulders exercises

Alternating Cable Shoulder Press Alternating Deltoid Raise Alternating Kettlebell Press Anti-Gravity Press Arm Circles Arnold Dumbbell Press

Photos & base instructions from the open-source Free Exercise DB (public domain).