Jerk Balance
A shoulders exercise targeting the shoulders, performed with barbell.
Body part
ShouldersEquipment
Barbell
Target muscles
Shoulders
Secondary muscles
Glutes, Hamstrings, Quadriceps, Triceps
How to do 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
Primary (target)
Secondary
Related exercises
Track Jerk Balance in NutriMind
Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.
Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →