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Shoulders · Barbell
Barbell Power Jerk
Barbell Power Jerk is an advanced compound strength exercise that works the delts (shoulders), with the triceps and calves assisting. It needs a barbell. A typical prescription is 4-5 sets of 4-8 reps, and it burns about 7.3 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 4-5 × 4-8
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Shoulders · Deltoids
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Triceps · Triceps Brachii
- Calves · Gastrocnemius, Soleus
How to do Barbell Power Jerk
- Stand with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip, hands slightly wider than shoulder-width apart. The barbell should rest on your front deltoids and clavicles.
- Slightly bend your knees to dip into a quarter squat position while keeping your chest up and maintaining a neutral spine.
- Explosively extend your hips, knees, and ankles to drive the barbell overhead.
- Stand up fully to complete the lift. Lower the barbell back to shoulder height with control. Repeat for the desired number of repetitions.
Form tips
- Keep your chest up and shoulders engaged to maintain proper posture and control of the barbell.
- Practice the movement with lighter weights to perfect your form before progressing to heavier loads.
- Use a slight dip to generate power for the overhead push, ensuring your movement is quick and controlled.
Barbell Power Jerk alternatives
More delts exercises
Barbell Power Jerk FAQ
What muscles does Barbell Power Jerk work?
Barbell Power Jerk mainly works the delts in the shoulders (Deltoids, Quadriceps Femoris, gluteus maximus and gluteus mideus). The triceps and calves work as secondary muscles.
What equipment do you need for Barbell Power Jerk?
You need a barbell.
How many sets and reps of Barbell Power Jerk should I do?
Start with 4-5 sets of 4-8 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Power Jerk good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Barbell Power Jerk burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Barbell Power Jerk?
Other exercises for the delts include Dumbbell Hang Power Clean, Dumbbell Push Press, Arnold Press Cable Resistance Band Standing and Standing Swimmer.
For developers
Use Barbell Power Jerk in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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