Goalora
Support
← All exercises

Jerk Balance

advanced · balance

Jerk Balance

Setup

Train on a lifting platform with bumper plates and clear about two meters around you, overhead space included, so you can dump the bar when a rep goes wrong. Take the bar out of the rack at upper-chest height and step back two steps into that space. Rest it on the front of your shoulders as if about to jerk, shoulders pressed forward, torso upright, feet slightly split front to back.

Execution

  1. Dip the knees down for a short, straight beat, without leaning the torso backward.
  2. Exhale sharply and extend the legs fast to drive the bar up off your shoulders.
  3. Quickly split your feet into a front-back stance while pressing the bar to a locked-out overhead position.
  4. Keep the bar stable directly overhead, torso upright, without tipping forward or back.
  5. Step the front foot back and the back foot forward to stand tall again, keeping the bar locked overhead.
  6. If you run out of drive or the bar drifts off the lockout, push it forward or behind you, let go and step clear of where it will land; never try to save a broken lockout overhead.

Breathing

Inhale before the knee dip, exhale sharply as you drive the bar up and split your stance. Do not hold your breath for long; if you have high blood pressure, heart disease, a hernia or you are pregnant, avoid this Olympic-technique exercise.

Quick cues

  • Dip straight down, don't lean back.
  • Split the feet fast and tight.
  • Bar locks directly overhead.
  • Torso stays upright the whole time.

Common faults

  • Fault: Leaning the torso backward during the dip

    Fix: Keep the weight through mid-foot and drill the dip in front of a mirror with no bar.

  • Fault: Splitting the feet too narrow or too wide, losing balance

    Fix: Drill the foot split alone with no bar until it feels stable.

  • Fault: The bar tipping forward at the overhead lockout

    Fix: Push the head slightly through past the bar and lock the shoulders tight at lockout.

  • Fault: Using too much weight before the foot-split technique is solid

    Fix: Use an empty bar or very light weight until the foot split is stable.

Equipment

barbell, squat_rack

Muscle groups

shoulders, glutes, legs, arms