Barbell Jerk
About this exercise
"Barbell Jerk" targets the Kafafu muscle group, suitable for beginners. The main load falls on: Middle, Front, Lower Back, Traps, Quadriceps, Hamstrings, Glutes. No equipment required.
Description
The most explosive and technically challenging exercise in weightlifting. Its essence is to lift the barbell from the floor above your head to straight arms in one single movement. Since the movement is coordinated, it involves absolutely all the muscles of the body: from the shins to the trapezoids.
Instructions
1. Starting position of the grip: As wide as possible (with the lock, the thumb is pressed by the rest). Position: Feet shoulder-width apart, barbell over the metatarsal joints (close to the shin). The back is perfectly straight, the shoulders slightly cover the neck, the pelvis is lowered, the gaze is directed forward and upward. 2. Deadlift (Acceleration) The first deadlift: A smooth lifting of the barbell from the floor to knee level. The movement is due to the powerful extension of the legs, the angle of inclination of the back does not change. Detonation (Final acceleration): As soon as the bar passes the knees, the body is abruptly straightened, the barbell is pressed against the hips (in the groin area). A powerful explosion occurs: the knees, pelvis, and ankle straighten (coming out on their toes), and the shoulders move upward in a jagged motion. 3. Going under the barbell (Squat) After detonation, the rod flies upward by inertia. The athlete does not pull it with his hands, but rather abruptly goes (dives) under it into a deep saddle. At the bottom, the barbell is caught on straight, tightly locked arms at the elbows. 4. Standing up and Fixing From a deep saddle, keeping the barbell above his head and maintaining balance, the athlete gets up into an upright position due to the strength of his legs. The legs are straight, the feet are in one line.
Muscles worked
Primary
Secondary
