Shoulders
The main muscle group listed for this exercise.
Exercise guide
Jerk Balance
Jerk Balance is an intermediate-level shoulder exercise performed with a barbell. It also involves the glutes, legs, and arms.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Shoulders
Jerk Balance also involves glutes, legs, arms.
Olympic weightlifting
Movement pattern: general. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Landmine Linear Jammer
Landmine Linear Jammer is an intermediate-level shoulder exercise performed with a barbell. It also involves the core, legs, chest, and arms.
View exerciseRack Delivery
Rack Delivery is an intermediate-level shoulder exercise performed with a barbell. It also involves the arms and back.
View exerciseSingle-Arm Linear Jammer
Single-Arm Linear Jammer is an intermediate-level shoulder exercise performed with a barbell. It also involves the chest and arms.
View exerciseClean and Jerk
Clean and Jerk is an expert-level shoulder exercise performed with a barbell. It also involves the core, glutes, legs, back, and arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Jerk Balance.
What muscles does Jerk Balance work?
Jerk Balance primarily trains the shoulders and also involves the glutes, legs, and arms.
Is Jerk Balance beginner-friendly?
It is listed as intermediate.
What equipment do I need for Jerk Balance?
This variation uses a barbell.
Track this exercise for free in Logbook.
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