Power Jerk
Trains the full body. You need a barbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Power Jerk
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a full body exercise that is, there are 12 on the Full Body page.
Technique
How to do the Power Jerk
- Stand with your feet hip-width apart, the barbell resting on the front of your shoulders and your hands just wider than shoulder-width apart.
- Dip by bending your knees a few inches, keeping your torso upright and your weight on your heels.
- Drive up hard through your legs to send the bar off your shoulders, then push yourself under it, landing with your knees slightly bent and arms locked overhead.
- Stand up fully with the bar overhead, then lower it back to your shoulders with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- The dip is short and straight down; don't let your chest tip forward.
- Your legs drive the bar up; your arms just finish the lockout.
- Land with your feet flat and your knees bent, then stand.
- Practise with light weights until the dip and drive are one quick move.
Substitutes
Swap Power Jerk for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Power Jerk for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.