Exercise Library
Power Jerk
AKA Push Jerk
AKA Push Jerk
The power jerk is the second most common style after the split jerk in competition, and a frequently used training exercise even for lifters who split jerk.
Stand with the heels approximately hip-width and the toes turned out, with the weight balanced slightly more toward the heels but the full foot in contact with the floor. Hold the bar in the jerk rack position—bar in between the throat and highest point of the shoulders; shoulders protracted and slightly elevated; hands as deep under the bar as possible; grip relaxed; elbows down but in front of the bar and out to the sides.
Dip by bending at the knees only with the trunk vertical and maintaining your balance to a depth of approximately 10% of your height. Brake as quickly as possible in the bottom and drive straight back up aggressively with the legs to accelerate the barbell upward maximally.
As you finish the extension of the legs, push the bar up and slightly back with the arms to preserve as much bar speed as possible, and quickly move the feet into your squat stance as you punch the elbows into a secure overhead position and sit into a partial squat—any depth above a parallel squat is considered a power jerk; below that is a squat jerk. Secure and stabilize the bar before recovering to a standing position with the bar still overhead.
Notes
Often the terms power jerk and push jerk are used synonymously, but I consider them two distinct exercises—the feet lift and move in the power jerk, and stay connected to the floor in the push jerk (usually using the squat stance). Otherwise the two are identical. Which is used depends on which produces better results for a given lifter; the push jerk often helps a lifter finish the drive more completely, and for that reason may be chosen as a training exercise also.
Purpose
The power jerk can be a lifter’s chosen style of jerk in competition. As a training exercise, it serves weightlifters as a way to train better and higher drive on the bar, balance in the dip and drive, a more precise vertical drive, a quicker transition between the drive and the movement down under the bar, and proper movement of the bar into position overhead, all of which will improve the split jerk.
Programming
Sets of 1-3 reps are suggested with weights anywhere from 70% to the lifter’s maximum power jerk. Generally this exercise should be performed following any snatch variants and possibly before clean variants depending on what the intended emphasis of the workout is. With light weights, it can be used as a technique primer before split jerks to train a more vertical drive or higher drive, or in a complex preceding split jerks to help the lifter feel a more vertical dip and drive, a higher drive, and to avoid leaning forward into the split.
See More
1-Minute Jerk Tutorial
Power vs Split vs Squat Jerk
Rack Position
Overhead Position
Dip & Drive Styles
How to Dip Correctly
Stand with the heels approximately hip-width and the toes turned out, with the weight balanced slightly more toward the heels but the full foot in contact with the floor. Hold the bar in the jerk rack position—bar in between the throat and highest point of the shoulders; shoulders protracted and slightly elevated; hands as deep under the bar as possible; grip relaxed; elbows down but in front of the bar and out to the sides.
Dip by bending at the knees only with the trunk vertical and maintaining your balance to a depth of approximately 10% of your height. Brake as quickly as possible in the bottom and drive straight back up aggressively with the legs to accelerate the barbell upward maximally.
As you finish the extension of the legs, push the bar up and slightly back with the arms to preserve as much bar speed as possible, and quickly move the feet into your squat stance as you punch the elbows into a secure overhead position and sit into a partial squat—any depth above a parallel squat is considered a power jerk; below that is a squat jerk. Secure and stabilize the bar before recovering to a standing position with the bar still overhead.
Notes
Often the terms power jerk and push jerk are used synonymously, but I consider them two distinct exercises—the feet lift and move in the power jerk, and stay connected to the floor in the push jerk (usually using the squat stance). Otherwise the two are identical. Which is used depends on which produces better results for a given lifter; the push jerk often helps a lifter finish the drive more completely, and for that reason may be chosen as a training exercise also.
Purpose
The power jerk can be a lifter’s chosen style of jerk in competition. As a training exercise, it serves weightlifters as a way to train better and higher drive on the bar, balance in the dip and drive, a more precise vertical drive, a quicker transition between the drive and the movement down under the bar, and proper movement of the bar into position overhead, all of which will improve the split jerk.
Programming
Sets of 1-3 reps are suggested with weights anywhere from 70% to the lifter’s maximum power jerk. Generally this exercise should be performed following any snatch variants and possibly before clean variants depending on what the intended emphasis of the workout is. With light weights, it can be used as a technique primer before split jerks to train a more vertical drive or higher drive, or in a complex preceding split jerks to help the lifter feel a more vertical dip and drive, a higher drive, and to avoid leaning forward into the split.
See More
1-Minute Jerk Tutorial
Power vs Split vs Squat Jerk
Rack Position
Overhead Position
Dip & Drive Styles
How to Dip Correctly
