How to do it
Lock your elbows hard and shrug at the top of the jerk.
- 1
Start with the barbell in the front rack position across your shoulders.
- 2
Dip down by bending your knees slightly, keeping your torso upright.
- 3
Explosively extend your legs and drive the barbell overhead, fully extending your arms.
- 4
As the barbell ascends, split your legs into a lunge position to help stabilize and catch the weight.
- 5
Bring your feet back together and stand tall to complete the lift.
Expert tip
Drive through your heels and use the power of your legs to propel the barbell overhead. Keep your core tight and locked to maintain balance throughout the movement.
Common mistakes
- ✕Dipping too deep before the drive upward
- ✕Muscling the bar up instead of dropping under
- ✕Splitting with the feet too narrow