Power Jerk

in Quadriceps Exercise

Main Muscle Worked: Quadriceps

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Power Jerk - Exercise Guide

Step 1

Stand up straight with your shoulders protracted and a barbell racked on top of it. Your hands must be holding the barbell, elbows pointing forward, and back straight. This is your starting position.

Step 2

Descend by bending your knees. Don’t let your hips move backward and keep it steady.

Step 3

After that, immediately reverse your movements as powerful as you can to jump.

Step 4

As you do the previous step, extend your arms overhead to lift the barbell. Move your head out of the way to avoid your chin from being hit by the barbell. By the time that your feet are off the floor, your arms must be fully extended overhead.

Step 5

Once you’re airborne, move your feet into a receiving position as quick as you can. By the time that you land, your feet must be slightly wider than hip width apart and knees slightly bent.

Step 6

Receive the weights with your arms extended overhead and elbows locked.

Step 7

Release and return to a standing position.

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