Exercise

Jerk Balance

Also known as: behind the neck jerk balance, olympic jerk balance

Jerk Balance is a compound exercise for the shoulders and quadriceps. Main target: anterior deltoid and vastus lateralis. Also works: triceps lateral head, triceps long head, gluteus maximus and biceps femoris. Equipment: barbell.

EquipmentBarbell

TypeCompound (multi-joint)

MovementPush

CategoryOlympic weightlifting

Muscles worked

Primary

Anterior deltoid Vastus lateralis

Secondary

Triceps lateral head Triceps long head Gluteus maximus Biceps femoris

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.