Olympic weightlifting
Jerk Balance
The jerk balance is an intermediate olympic weightlifting exercise for your shoulders, using barbell.
- Main muscles
- Shoulders
- Also works
- Glutes, Hamstrings, Quads, Triceps
- Equipment
- Barbell
- Level
- Intermediate
How to do it
- 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.
Overhead press 
Seated Barbell Military Press 
Push Press 
Arnold Dumbbell Press 
Band lateral raise