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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Shoulders Glutes Quadriceps
- Equipment
- Barbell
Barbell Power Jerk
4 steps Updated 29/08/2026
Barbell Power Jerk is a free weights exercise targeting Shoulders (Deltoids), Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus using Barbell.
Step by step
How to perform it
- Stand with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip, hands slightly wider than shoulder-width apart. The barbell should rest on your front deltoids and clavicles.
- Slightly bend your knees to dip into a quarter squat position while keeping your chest up and maintaining a neutral spine.
- Explosively extend your hips, knees, and ankles to drive the barbell overhead.
- Stand up fully to complete the lift. Lower the barbell back to shoulder height with control. Repeat for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
Archer Step Back
Archer Stepback
Barbell Clean and Jerk
Last updated: 29/08/2026
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Barbell Power Jerk
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