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Barbell Power Jerk

Barbell Power Jerk

The Barbell Power Jerk is a dynamic and explosive exercise that targets multiple muscle groups in your body. It is commonly performed in Olympic weightlifting and can be a great addition to your workout routine if you're looking to improve strength, power, and overall athletic performance. The Power Jerk primarily works your lower body muscles, including the quadriceps, glutes, and hamstrings. These muscles are responsible for generating the power needed to propel the barbell overhead. Additionally, the exercise engages your core muscles to stabilize your body during the movement, thus improving your balance and overall core strength. One of the unique aspects of the Barbell Power Jerk is the leg drive and split position. It requires you to forcefully generate power by extending your hips, knees, and ankles in an explosive manner. The split position involves splitting your legs apart and landing with one foot forward and the other foot positioned back, providing stability and support while you catch the weight overhead. When performed with proper form and technique, the Barbell Power Jerk can also enhance your shoulder mobility and stability. The movement involves a rapid and forceful extension of your arms, which engages your deltoids, trapezius, and other muscles in your upper body. Incorporating the Barbell Power Jerk into your training regimen can be beneficial for athletes, weightlifters, and fitness enthusiasts alike. However, it is crucial to focus on mastering the technique and gradually increasing the weight load to prevent injuries. Always prioritize safety and consult with a fitness professional to ensure proper form and progression.


  • Start by standing with your feet shoulder-width apart, toes pointed slightly outward.
  • Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  • Bend your knees, keeping your back straight, and lower into a quarter squat position.
  • Explosively extend your knees and hips, driving the barbell upward.
  • As the barbell reaches its peak height, quickly drop your body underneath it by pushing your hips back and bending your knees.
  • Simultaneously, move your feet laterally and shoulder-width apart.
  • Catch the barbell overhead with your arms fully extended.
  • Stand up, straightening your legs.
  • Lower the barbell back down to your shoulders, and then lower it to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on your form and technique to ensure proper execution of the movement.
  • Start with lighter weights and gradually increase the load as you become more comfortable with the exercise.
  • Engage your core muscles throughout the movement to maintain stability and control.
  • Incorporate upper body and shoulder mobility exercises to enhance your range of motion in the jerk.
  • Include exercises that target your legs and glutes for strength and power development.
  • Pay attention to your breathing during the exercise, inhaling before the dip and exhaling during the drive upwards.
  • Use your hips and lower body explosively to initiate the upward drive of the barbell.
  • Practice landing in a stable split position with one foot forward and the other foot behind you.
  • Ensure that you have proper foot positioning, with your front foot pointing straight ahead and your back foot angled slightly outward.
  • Take adequate rest between sets to allow for recovery and to maintain good form throughout your workout.


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