GymPlan AIJerk Balance
Jerk Balance is an intermediate compound barbell olympic weightlifting that mainly works your shoulders, with help from your glutes, hamstrings, quads and triceps.
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.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialJerk Balance alternatives
Exercises that train the same main muscle.
Rack DeliveryBarbell · Intermediate
Push PressBarbell · Expert
Clean and JerkBarbell · Expert
Push Press - Behind the NeckBarbell · IntermediateFAQ
What muscles does the jerk balance work?
It mainly works your shoulders; your glutes, hamstrings, quads and triceps assist.
How many sets and reps of jerk balance should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the jerk balance good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.