Power Jerk

Instructions

1. Rack the bar across your shoulders with elbows slightly forward.
2. Stand tall with feet under your hips.
3. Dip straight down a few inches.
4. Drive hard through your legs and extend upward.
5. Punch the bar overhead and drop into a partial squat.
6. Stand up fully with the bar locked overhead.

Benefits

• Builds explosive full-body power
• Improves overhead strength
• Helps lift heavier weights overhead
• Trains fast leg drive
• Builds confidence under the bar

Key Points

• Keep your chest tall
• Dip straight down
• Drive through the floor
• Punch fast under the bar
• Lock the bar overhead

Common Mistakes

• Dipping forward
• Pressing the bar too early
• Catching with soft arms
• Feet jumping too wide
• Standing uneven under the bar