Jerk Balance

Level: intermediate

Equipment: barbell

Force: push

Mechanic: compound

Core muscles: shoulders

Secondary muscle: glutes, hamstrings, quadriceps, triceps

Instructions:

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.

Choke the band around a post. The band should be at the same height as your elbow. Stand with your left sid...

Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head hei...

While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees wh...