How to Do Different Jerks

The jerk is half of the Olympic clean and jerk lift. If you want to be a powerlifter, learning the clean and jerk is a must, not only because you'll do it in competition, but because it develops explosive power throughout your body. If you're not big enough to hoist large, heavy barbells but still want to enjoy the jerk's strength benefits, try doing a kettlebell jerk.

Things You'll Need

  • Barbell
  • Kettlebell
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Instructions

  1. Barbell Clean and Jerk

    • 1

      Set a barbell on the floor and stand just in front of the bar with your feet spread hip-width apart or a bit wider.

    • 2

      Squat and grasp the bar with your arms extended, your hands shoulder-width apart or a bit wider and your palms facing your body. Your shoulders should be directly above the bar. Look forward, not down at the bar.

    • 3

      Exhale as you clean the bar by rising explosively to a vertical position. Push off the floor with your feet hard enough to rise onto your toes. Depending on the weight you're lifting, your feet may leave the floor briefly. Pull the bar upward with your arms, back and shoulders as your elbows point away from your sides. Keep the bar close to your body throughout the clean.

    • 4

      Squat and bring your upper chest below the bar. Let the bar land on the front of your shoulders as you slide your hands to the bottom of the bar, with your elbows pointing forward.

    • 5

      Inhale as you rise and stand straight, keeping the bar on the front of your shoulders.

    • 6

      Flex your knees and ankles, then exhale as you press up through your heels and jerk the bar upward with your arms extended completely. Tilt your head back a bit to avoid getting hit with the bar. As you drive your legs up, thrust one leg forward and the other leg back. Lower into a lunge as you complete the jerk, then rise straight up into a standing position with your feet next to each other, while keeping your arms extended.

    Kettlebell Jerk

    • 7

      Stand straight in front of the kettlebell with your feet shoulder-width apart or a bit wider. Squat, reach down and grasp the kettlebell with your palm facing your body and your head up.

    • 8

      Swing the kettlebell between your legs while you remain in a squat. Alternatively, you can begin the exercise with the kettlebell already between your legs.

    • 9

      Rise, straighten your legs and swing the kettlebell in front of your shoulder. If you're holding it in your right hand, swing the weight in front of your right shoulder.

    • 10

      Flex your knees, then push explosively through your feet as you straighten your legs and simultaneously jerk the kettlebell up above your head. Bend your knees again as the weight reaches its peak above your head, then straighten your legs. Do the exercise with both arms.