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Barbell Power Jerk
Explosive Olympic lift propelling a barbell from front rack to overhead lockout in a partial squat catch, targeting quads, delts, and glutes to build power, speed, and coordination; ideal for athletic performance.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
5/5 •
Primary Muscle Groups
Quads, Shoulders, Glutes
Secondary Muscles
Traps, Abs, Lower Back
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
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Triceps
7/10Lateral Head, Medial Head
Calves
6/10Gastrocnemius
Traps
5/10Upper Traps
Abs
4/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
120-180 seconds
How to Perform
Set barbell at shoulder height in squat rack. Grip slightly wider than shoulders, unrack to front rack with elbows up, feet hip-width, core braced.
- Bend knees for shallow dip, torso upright.
- Explosively drive hips and knees to extend fully, pushing bar off shoulders.
- Punch arms overhead while dropping into quarter squat.
- Widen feet slightly for stable catch with bar locked out.
- Stand fully by extending hips and knees.
- Lower bar to rack or drop safely with bumpers.
Coaching Tips
Form Cues
- Dip with knees only
- Drive like jumping
- Punch under bar aggressively
- Lock elbows fully
- Core tight throughout
Breathing
Inhale deeply and brace core before dip; exhale sharply during drive and lockout.
Tempo
2-0-1
Range of Motion
Dip 6-8 inches, full triple extension, catch in quarter squat with arms fully extended overhead, bar behind head.
Safety
Safety Notes
- Use bumper plates for dropping
- Avoid if shoulder mobility limited
- Warm up thoroughly
- Master push press first
- Clear area before dropping
Spotting
Spotter assists by supporting bar during drive if needed; use rack safeties for solo heavy sets to prevent overhead failure.
Common Mistakes
- Leaning forward in dip
- Incomplete arm lockout
- Feet not repositioned
- Early arm bend during drive
- Loose core bracing
When to Avoid
- Acute shoulder injury
- Poor wrist flexibility
- Lower back instability
Flexibility Needed
- Shoulder flexion to 170 degrees
- Ankle dorsiflexion for stable stance
Build Up First
- Proficient in push press
- Mastery of front squat rack position
- Basic Olympic lifting coordination
Also known as
Power Jerk
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