Jerk

Jerk

The jerk is a weightlifting movement that is commonly used in Olympic weightlifting. It involves lifting a barbell from the shoulders to overhead in two distinct phases: the dip and drive, followed by the split or squat under the bar. The jerk is a powerful and explosive movement that requires strength, stability, and coordination. Here's a step-by-step guide on how to perform a jerk:


Equipment Needed:

  1. Barbell
  2. Weight plates
  3. Weightlifting shoes or flat-soled shoes


Step-by-Step Guide:

1. Setup:

  • Begin by setting up with the barbell in a rack at about chest height.
  • Stand with your feet hip-width apart, toes pointing forward or slightly turned out.
  • Grip the barbell with a clean grip, which is typically wider than shoulder-width.

2. Clean the Barbell:

  • If you haven't already cleaned the barbell, do so using a clean or power clean technique to bring the barbell to your shoulders.
  • Rack the barbell on your shoulders, ensuring it rests comfortably across the front of your shoulders with your elbows pointing forward.

3. The Dip:

  • Initiate the jerk by bending your knees and hips simultaneously, lowering your body into a short dip.
  • Keep your torso upright, and maintain a neutral spine during the dip.
  • The dip should be brief and controlled.

4. The Drive:

  • Explosively extend your hips, knees, and ankles to drive the barbell upward.
  • This phase is the most powerful part of the movement, generating upward force on the barbell.

5. The Split or Squat Under:

  • As the barbell rises, transition into the split or squat under the bar.
  • In the split jerk, step one foot forward and the other foot backward, creating a split stance.
  • In the squat jerk, drop into a partial squat with both feet moving simultaneously.
  • The goal is to create space for the barbell to pass over your head while maintaining stability.

6. Catch and Lockout:

  • Catch the barbell overhead with your arms fully extended, elbows locked out.
  • In the split jerk, ensure both feet are securely planted, and your weight is distributed evenly.
  • In the squat jerk, maintain a stable bottom position with your core engaged.

7. Recovery:

  • Stand up from the split or squat position to complete the lift.
  • Bring your feet back together if you performed a split jerk.
  • Ensure the barbell is directly over your center of mass.

8. Lowering the Bar:

  • To lower the barbell, initiate the movement by slightly bending your knees and pushing your hips back.
  • Lower the barbell back to your shoulders with control.


Key Tips:

  1. Focus on a quick and explosive drive during the dip and drive phase.
  2. Maintain a stable core and upright torso throughout the movement.
  3. In the split jerk, practice footwork to ensure a secure and balanced split stance.
  4. In the squat jerk, work on mobility and flexibility to achieve a stable bottom position.
  5. Start with a lighter weight to practice the movement pattern and gradually increase the load as you become more proficient.
  6. Seek guidance from a certified weightlifting coach for personalized instruction and feedback.


The jerk is a technically demanding lift that requires practice and attention to form. As with any weightlifting movement, beginners are encouraged to seek guidance from a qualified coach to ensure proper technique and reduce the risk of injury.

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