Jerk Balance
Jerk Balance is a compound olympic weightlifting exercise using barbell that trains the front delts, shoulders.
Olympic WeightliftingBarbellIntermediateCompoundPush
Primary muscles: Front Delts, Shoulders
Secondary muscles: Glutes, Hamstrings, Quadriceps, Side Delts, Triceps
How to do it
- This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement. Begin with the bar racked in the jerk position, with the shoulders forward, torso upright, and the feet split slightly apart.
- Initiate the movement as you would a normal jerk, dipping at the knees while keeping your torso vertical, and driving back up forcefully, using momentum and not your arms to elevate the weight.
- Keep the rear foot in place, using it to drive your body forward into a full split as you jerk the weight. Recover by standing up with the weight overhead.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Jerk Balance from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Front Delts volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
