Jerk Balance
A jerk drill started from a short split: dip, drive, and step the front foot into a full split as the bar locks out. Teaches you to drive forward and down under the bar instead of jumping backward.
Primary muscles
- Front Delts
- Triceps
- Quadriceps
Secondary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Side Delts
- Traps (Trapezius)
- Abs (Rectus Abdominis)
- Sets
- 3–4
- Reps
- 3–5
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Hold the bar in the jerk rack on the front of the shoulders, torso upright, feet in a short split with the rear foot about a foot's length behind.
Dip at the knees with the torso vertical and weight over the middle of the feet.
Drive up hard with the legs so the bar leaves the shoulders.
Keep the rear foot planted and push off it to step the front foot forward into a full split.
Punch the arms to lockout as the front foot lands, bar over the back of the neck.
Stand up with the bar overhead, then return it to the rack.
Breathing: Hold a braced breath through the dip, drive and catch, and exhale once you are stable.
Coaching tips
Rear foot stays put
Step through, not back
Punch and lock
Common mistakes
Moving the rear foot backward
Front foot landing short with the knee behind the ankle
Pressing the bar out slowly
Safety notes
Use light loads; it is a technique drill.
Push the bar forward and step away if a rep is missed.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.