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Barbell Jerk
Explosive Olympic lift driving a barbell from front rack to overhead lockout using leg power and quick footwork, targeting quads, glutes, shoulders, and triceps for full-body power and strength.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
5/5 •
Primary Muscle Groups
Quads, Shoulders, Glutes, Triceps
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Shoulders
9/10Anterior Delts, Medial Delts
Glutes
8/10Glute Max
Triceps
8/10Lateral Head, Medial Head
Calves
7/10Gastrocnemius
Abs
6/10Rectus Abdominis
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
180-300 seconds • Long rests for full recovery between heavy sets
How to Perform
Position barbell in front rack across shoulders with elbows up, feet hip-width apart, core braced, and gaze forward.
- Bend knees slightly into a shallow vertical dip while keeping torso upright.
- Explosively drive through feet to extend hips, knees, and ankles, propelling bar upward.
- Quickly punch arms overhead to lock elbows as you split feet forward and back into lunge.
- Land with front shin vertical, back heel up, and bar directly overhead.
- Step front foot back then bring rear foot forward to stand upright with bar locked out.
Coaching Tips
Form Cues
- Drive through heels
- Punch under the bar
- Lock elbows aggressively
- Split feet simultaneously
- Recover feet controlled
Breathing
Inhale deeply to brace core before dip; exhale sharply during drive and lockout.
Tempo
2-0-1
Range of Motion
Dip to quarter squat depth; fully lock elbows overhead with bar over mid-foot; split stance with front knee at 90 degrees.
Safety
Safety Notes
- Use bumper plates for safe drops
- Ensure wrist and shoulder mobility
- Avoid if acute knee or shoulder pain present
- Master technique before heavy loads
- Keep bar path vertical to prevent forward fall
Spotting
Spot from behind for heavy sets by assisting drive if needed; use safety pins in rack for failed catches; not ideal for solo heavy lifting.
Common Mistakes
- Leaning forward in dip
- Leading with arms in drive
- Incomplete elbow lockout
- Uneven foot split
- Rushing recovery
When to Avoid
- Acute shoulder impingement
- Recent knee surgery
- Lower back strains
Flexibility Needed
- Full shoulder flexion overhead
- Adequate ankle dorsiflexion
- Thoracic spine extension
Build Up First
- Proficient in push press
- Mastery of dip and drive mechanics
- Overhead squat stability
Also known as
Split Jerk, Push Jerk
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