Adiletix - Barbell Power Jerk - Step-by-Step Guide
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Barbell Power Jerk
1 - Stand with feet shoulder-width apart, barbell resting on your front rack position (across the front deltoids and clavicles) with elbows high and forward.
2 - Take a slight dip by bending your knees and hips, keeping your torso upright and core braced.
3 - Explosively drive upward through your legs, extending your hips, knees, and ankles to generate maximum power.
4 - As the bar travels upward, quickly drop into a partial squat by pushing your feet out slightly wider than shoulder-width and punching your arms overhead.
5 - Receive the bar in a stable overhead position with arms fully locked out, elbows extended, and the bar stacked over your mid-foot.
6 - Stand up fully to complete the lift, ensuring the bar is stable and under control overhead.
7 - Lower the bar back to the front rack position in a controlled manner and reset before the next repetition.
