Power Jerk

What it is

This dynamic exercise involves explosively driving a barbell from your shoulders overhead. It primarily builds strength in your quadriceps, while also engaging your abdominal muscles, calves, glutes, hamstrings, shoulders, and triceps. You will perform a quick dip and powerful drive, then swiftly move your feet to receive the weight. This is a challenging, full-body compound lift.

Technique tips

• Dip straight down, keeping your hips directly over your feet.
• Drive explosively through your heels as you extend upward.
• Move your head back slightly as the bar leaves your shoulders.
• Quickly reposition your feet to a wider, stable receiving stance.
• Lock your arms out fully overhead to stabilize the barbell.
• Maintain core tension throughout the entire powerful movement.

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.