Jerk

Hands start slightly wider than shoulder width. Start with feet hip width apart, legs provide a slight dip to drive the weight overhead. Neutral spine is maintained throughout the movement. Bar is pressed overhead, traveling in a straight line. At the top, barbell finishes with biceps lined up with ears, arms straight, legs straight, hips open. In one smooth motion, body drops under the bar in a second dip. Second dip can drop to a feet symmetrical position (Push Jerk) or a feet split position (Split Jerk). Movement is finished with person standing fully to straighten legs and open hips.

Targets:

Shoulders, Triceps, Core, Legs

Jerk

Hands start slightly wider than shoulder width. Start with feet hip width apart, legs provide a slight dip to drive the weight overhead. Neutral spine is maintained throughout the movement. Bar is pressed overhead, traveling in a straight line. At the top, barbell finishes with biceps lined up with ears, arms straight, legs straight, hips open. In one smooth motion, body drops under the bar in a second dip. Second dip can drop to a feet symmetrical position (Push Jerk) or a feet split position (Split Jerk). Movement is finished with person standing fully to straighten legs and open hips.

Targets:

Shoulders, Triceps, Core, Legs

All Movements

  • Body Weight
  • Cardio
  • Weight Lifting
    • Air Squat

      Air Squat

      Feet start shoulder width apart, toes can be slightly turned...

    • Hand-Stand Push Up

      Hand-Stand Push Up

      Hand placement is 6-12 inches from the wall. Fingers facing...

    • Lunge

      Lunge

      Feet start together, underneath hips. The moving leg steps forward...

    • Push-Up

      Push-Up

      Start in a plank position with arms fully extended at...

    • Pull-Up

      Pull-Up

      Start with hands on the bar, thumbs wrapped, and palms...

    • Ring Row

      Ring Row

      Feet start directly under rings and bottom of rings start...

    • Row

      Row

      On the Rowing ergometer, feet are strapped in and hands...

    • Burpee

      Burpee

      Person starts standing tall. They descend to the ground with...

    • Double Under

      Double Under

      Person performs a vertical jump, with the jump rope making...

    • Clean

      Clean

      Feet start hip width apart with hands on the barbell...

    • Push Press

      Push Press

      Start with feet hip width apart, legs provide a slight...

    • Strict Press

      Strict Press

      Start with feet hip width apart, legs remaining straight. Neutral...

    • Jerk

      Jerk

      Hands start slightly wider than shoulder width. Start with feet...

    • Front Squat

      Front Squat

      Barbell is held in the front rack position, resting on...

    • Deadlift

      Deadlift

      Feet start hip width to shoulder width. Neutral spine is...

    • Back Squat

      Back Squat

      Barbell racked on the upper back. Feet start shoulder width...

    • American Kettle Bell Swing

      American Kettle Bell Swing

      Hike the KB through the legs with a flat back....

    • Russian Kettle Bell Swing

      Russian Kettle Bell Swing

      Hike the KB through the legs with a flat back....

    • Wall Ball

      Wall Ball

      Feet shoulder width apart, toes can be slightly turned out....