Jerk

Setup

1. 01Rack the bar on the front delts with elbows slightly down from clean position.
2. 02Take the bar from a rack or clean it to the shoulders.
3. 03Set the feet at hip width with weight over mid-foot.
4. 04Brace the trunk and set the gaze straight ahead.

Execution

1. 01Dip straight down 8 to 10 percent of your height with an upright torso.
2. 02Reverse hard and drive the bar off the shoulders with the legs.
3. 03Punch under the bar into a split or power stance as the arms lock.
4. 04Stabilize the bar overhead, then recover the feet in line.

Checkpoints

• -The dip is vertical with heels down until the drive.
• -The bar leaves from the shoulders, not the hands.
• -Elbows lock at the same moment the feet land.
• -Bar finishes over the ears and mid-foot.

Common mistakes

• -Dipping forward onto the toes and sending the bar out front.
• -A slow, deep dip that kills the stretch reflex.
• -Pressing the bar out after a weak drive.
• -Leaving the chest down and dropping the bar path forward.