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Power Jerk

AdvancedStrengthTier T4

Start with a barbell at the front of the shoulders. Dip straight down, drive the bar overhead, move the feet slightly wider, and catch it with the knees partly bent.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with the barbell racked on the front of the shoulders.
  • Place the feet directly under the hips.
  1. She stands tall with the loaded barbell racked across the front of her shoulders: elbows raised in front of the bar, hands gripping it, feet directly under her hips, trunk vertical.

    Step 1 of 5

    Stand with the barbell racked on the front of the shoulders, feet directly under the hips.

  2. She dips straight down: knees flexing forward a few inches over the feet, hips staying directly under her without moving backward, the bar still racked on her shoulders, trunk vertical.

    Step 2 of 5

    Flex the knees straight down only slightly, without moving the hips backward.

  3. She drives up through her heels, legs extending powerfully: the bar leaves her shoulders accelerating upward, her head moved back out of the bar's path, her feet about to leave the floor as the drive peaks.

    Step 3 of 5

    Reverse direction powerfully and drive through the heels, moving the head clear as the bar leaves the shoulders.

  4. She receives the bar locked out overhead: feet stepped out to a slightly wider parallel stance, knees partially bent under her, arms fully extended with the bar balanced overhead, eyes forward.

    Step 4 of 5

    Place the feet quickly into a slightly wider stance with the knees partially bent and receive the bar locked out overhead.

  5. She stands tall with the loaded barbell racked across the front of her shoulders: elbows raised in front of the bar, hands gripping it, feet directly under her hips, trunk vertical.

    Step 5 of 5

    Stand with the barbell racked on the front of the shoulders, feet directly under the hips.

Safety Information

Dip straight down without moving the hips back, drive through the heels, move the feet to a slightly wider stance with the knees partially bent, receive overhead, return to standing. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Move the head out of the way as the bar leaves the shoulders for a fast vertical bar path. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.