What muscles does the Barbell Power Jerk work?

The Barbell Power Jerk mainly works the front delts, triceps and quads.

How many sets and reps of the Barbell Power Jerk?

3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes. Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.

What can I do instead of the Barbell Power Jerk?

Arm Circles, Band Front Raise, Band Overhead Press and Band Shoulder Dislocates work the same main muscle.

Barbell Power Jerk

Dip and drive the bar up, dropping into a partial squat to catch it overhead with the feet flat.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Front delts, Triceps, Quads
Equipment: Barbell
Movement: Olympic lifting

Sets and reps

3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes.
Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the front delts, for when the barbell is taken or you want a change.

Questions

What muscles does the Barbell Power Jerk work?: The Barbell Power Jerk mainly works the front delts, triceps and quads.
What equipment do you need for the Barbell Power Jerk?: A barbell.
How many sets and reps of the Barbell Power Jerk?: 3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes. Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.
What can I do instead of the Barbell Power Jerk?: Arm Circles, Band Front Raise, Band Overhead Press and Band Shoulder Dislocates work the same main muscle.

Program it for your clients

Coaches add the Barbell Power Jerk to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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