라이브러리로시작 
끝 
운동 라이브러리
Jerk
An explosive overhead lift that uses a dip and leg drive to send the bar from the shoulders to lockout, allowing far heavier loads than any press.
역도바벨Overhead drive
주동근
삼각근대퇴사두
협응근
삼두둔근승모근코어
장비
바벨
패턴
Overhead drive
준비 자세
- 01Rack the bar on the front delts with elbows slightly down from clean position.
- 02Take the bar from a rack or clean it to the shoulders.
- 03Set the feet at hip width with weight over mid-foot.
- 04Brace the trunk and set the gaze straight ahead.
수행
- 01Dip straight down 8 to 10 percent of your height with an upright torso.
- 02Reverse hard and drive the bar off the shoulders with the legs.
- 03Punch under the bar into a split or power stance as the arms lock.
- 04Stabilize the bar overhead, then recover the feet in line.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 4 to 6 sets of 1 to 3 reps from the rack or blocks.
- -Behind-the-neck and power jerk variations can address weak positions.
- -Train fresh; a fatigued jerk quickly becomes a push press.