Jerk Balance

What it is

This barbell exercise refines your split jerk technique by emphasizing a strong dip and drive. You'll learn to move efficiently into a low, stable split under the weight. It primarily targets your shoulders, while also working your glutes, hamstrings, quadriceps, and triceps.

Technique tips

• Start with the barbell racked, shoulders forward, and feet slightly split.
• Maintain an upright torso during your initial dip and drive.
• Drive the barbell upward with momentum, not just your arms.
• Focus on driving your body forward into a deep, stable split.
• Keep your back foot planted firmly as you split under the weight.
• Practice with an empty barbell to perfect your split timing.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.