Exercise Facts
| Movement Pattern | Olympic Lift, Power, Push, Vertical |
|---|---|
| Muscle Group | Core, Glutes, Quads, Shoulders, Traps, Triceps |
| Equipment | Barbell, Rack, Weight Plates |
| Environment | Gym |
| Skill Level | Advanced |
| Series | Barbell Power Series, Olympic Lifting Series |
Overview
The Barbell Power Jerk (maybe called Push Jerk) is an advanced Olympic-style lift that develops total-body power, speed, and overhead stability. It’s a technical movement that trains athletes to explosively transfer energy from the legs and hips through the torso to drive a barbell overhead locking it out in a powerful, controlled stance.
Unlike the Split Jerk, both feet remain level during the catch, demanding greater precision, balance, and timing. The result is a lift that combines explosive leg drive with maximal shoulder and triceps engagement.
To perform, start with the barbell in the front rack position, elbows slightly forward and feet shoulder-width apart. Brace your core and dip vertically by bending the knees slightly. Drive powerfully through your legs and hips to propel the bar upward, then quickly drop into a quarter squat, catching the bar with locked elbows directly overhead. Recover by standing tall under control.
This exercise trains the shoulders, triceps, glutes, quads, and core, improving force transfer and coordination under load. It’s widely used in Olympic lifting, CrossFit, and hybrid strength training for developing vertical power and overhead stability.
Common mistakes include dipping forward, catching too soft, or pressing instead of driving. Cue “dip straight down,” “punch up fast,” and “lock hard before standing.”
In Relentless Bravery Fitness, the Power Jerk represents disciplined explosiveness strength expressed with precision and control.
Program 5×2–3 reps for power or integrate into Clean & Jerk complexes for athletic development.
Setup (Steps)
Start with barbell in front rack; elbows slightly forward; feet shoulder-width apart; brace core and keep chest tall.
Execution (Steps)
Dip vertically by bending knees slightly; drive explosively through legs to launch bar overhead; drop into quarter squat and lock arms; stand tall to finish.
Coaching Cues
“Dip straight down.” “Punch fast.” “Lock before stand.”
Common Faults & Fixes
Forward dip → stay upright.
Soft catch → drop under faster and lock hard.
Pressing instead of driving → use hips and legs.
Programming Ideas
5×2–3 for power; Clean & Power Jerk complexes; EMOM 10×1 for skill under fatigue.
Variations
Split jerk, push press, power jerk from blocks.
Regressions
Strict press, push press, partial jerk with lighter load.
Standards & Competition Notes
Barbell travels from rack to full overhead lockout; knees and hips extended at completion; control maintained.
Safety Notes
Avoid dipping forward; control descent; clear area around bar.
