Jerk - Power

Recommendations: 2-3 Sets, 1-5 Reps, 80 Wght

Quads Glutes Hamstrings Calves Lower Back Traps Strength Barbell Power Rack Push Compound Gym

Purpose: To develop core strength of the lower and middle body.

Benefits: It is the single best exercise to develop full body strength and increase your fat-burning metabolism.

Position the barbell in the Power Rack at the height of your shoulders. Position your feet shoulder width apart and your toes facing forward. Dip and grasp the barbell with an overhand (hook) grip, removing the barbell from the rack. Keep your back straight, head facing forward, chest up. This will be your starting position. Drive through the heels by jumping upward extending body. Shrug shoulders and pull barbell upward with arms allowing elbows to flex out to sides, keeping bar close to body. Aggressively pull body under bar, rotating elbows around bar, until the barbell is locked out overhead. Return to the starting position. Repeat for the recommended number of repetitions.

The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.