Power Jerk
The Power Jerk is a expert compound movement that activates 7 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The abdominals and calves and glutes and hamstrings and shoulders and triceps assist as stabilizers throughout the range of motion.
How to Power Jerk
- 1
Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.
- 2
Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
- 3
At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be moved to a slightly wider stance, with the knees partially bent.
- 4
Receive the bar with the arms locked out overhead.
- 5
Return to a standing position.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Power Jerk work?
The Power Jerk primarily works the Quadriceps. Secondary muscles include the Abdominals, Calves, Glutes, Hamstrings, Shoulders, Triceps, which assist during the movement.
Is the Power Jerk good for beginners?
The Power Jerk is an advanced exercise. It requires solid baseline strength and good movement control. Work through beginner and intermediate variations before attempting this one.
What equipment do I need for the Power Jerk?
You need barbell to perform the Power Jerk. Most commercial gyms will have this available.
Track Your Progress
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