Alternating Cable Shoulder Press
ShouldersCable
BeginnerStrength
Jerk Balance
Primary muscles
Shoulders
Secondary muscles
Glutes · Hamstrings · Quads · Triceps
Equipment: Barbell
Level: Intermediate
General guidance
- Sets
- 3–4
- Reps
- 8–12
- Rest (seconds)
- 60–120
Start light, keep a controlled form, stop if you feel pain.
Step-by-step instructions (in English)
- 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.
Related exercises
General fitness information, not medical advice. Check with a doctor before starting a program.