Power Jerk

Overview

The Power Jerk is an exercise that is used in three different contexts. In the first context, the Power Jerk is one of the progression steps in learning the Jerk. In the second context, the Power Jerk is often prescribed in Weightlifting training programs at all levels to provide variety in training for the Jerk. The third context is that a small proportion of athletes prefer to use the Power Jerk instead of the conventional split style of Jerk movement in competition Weightlifting. This is often because they experience difficulty with the split style technique and are more confident performing a Power Jerk.

Summary of Coaching Points

1. Grip is shoulder width.
2. Foot placement is hip width at the start.
3. The athlete’s upper body is maintained 100% vertical during the dip phase.
4. Foot movement from starting position to receiving position is rapid and low to the ground.
5. The bar is lifted from the shoulder to a position directly above the head.
6. Elbows are fully extended and locked out in one movement (no “press out”).
7. Neutral pelvic alignment from start to finish, no hint of forward rotation of pelvis and hyperextension in lower spine.