Shoulders · Barbell
Barbell Power Jerk
How to do the barbell power jerk, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Start with the barbell racked on your shoulders, feet hip-width apart. Dip slightly by bending your knees, then explosively drive the bar overhead, dropping into a partial squat to catch it with locked arms. Stand fully with the bar stable overhead.
- 1Feel your legs dip and drive to launch the bar overhead
- 2Catch the bar with locked arms and active shoulders in a quarter squat
- 3Keep your core braced and the bar stacked over your midline
Common mistakes
- Avoid pressing the bar up with your arms; drive it with your legs
- Don't let the bar drift forward of your head on the catch
- Avoid soft elbows overhead; lock out firmly before standing
Muscles worked
The barbell power jerk mainly works the front delts, triceps, and quads, with the upper traps, upper abs, glutes, side delts, forearms, upper chest, lower abs, and calves assisting.
- Front DeltsPrimary
- TricepsPrimary
- QuadsPrimary
- Upper TrapsSupport
- Upper AbsSupport
- GlutesSupport
- Side DeltsSupport
- ForearmsSupport
- Upper ChestSupport
- Lower AbsSupport
- CalvesSupport
- Lower BackMinor
- Lower TrapsMinor
- ObliquesMinor
- HamstringsMinor
- AdductorsMinor
Kovo programs the barbell power jerk for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.