Jerk Balance
A intermediate olympic weightlifting exercise for the shoulders, done with a barbell.
How to do the Jerk Balance
- 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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Jerk Balance
Push Press - Behind the NeckBarbell · Intermediate
Rack DeliveryBarbell · Intermediate
Clean and JerkBarbell · Expert
Push PressBarbell · Expert
Questions
What muscles does the Jerk Balance work?
Mainly the shoulders, with the glutes, hamstrings, quads and triceps helping.
Is the Jerk Balance good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Jerk Balance?
Good alternatives that train the shoulders: Push Press - Behind the Neck, Rack Delivery, Clean and Jerk or Push Press.
How many sets and reps of the Jerk Balance should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).