Power Jerk

The power jerk is a fast, powerful lift that teaches how to drive weight overhead using leg force and split-second timing. It requires good posture and body control.

Instructions

1. Stand with the bar resting on your front shoulders and feet under your hips.
2. Dip slightly by bending the knees without letting your hips move back.
3. Drive through your legs to push the bar upward while keeping your torso upright.
4. As the bar leaves your shoulders, quickly drop into a partial squat and catch it overhead with arms locked.
5. Stand fully upright with the bar overhead to complete the lift.