라이브러리로시작 
끝 
운동 라이브러리
Squat Jerk
A jerk received in a full overhead squat instead of a split, minimizing the height the bar must travel at the cost of extreme mobility and stability demands.
역도바벨Overhead jerk
주동근
대퇴사두삼각근
협응근
둔근삼두내전근코어
장비
바벨
패턴
Overhead jerk
준비 자세
- 01Take the bar in a front rack with a grip at or slightly wider than jerk width.
- 02Set the feet at hip width with the trunk braced and torso vertical.
- 03Confirm you can hit a deep overhead squat at this grip before loading.
- 04Fix the eyes forward and settle the bar on the shoulders.
수행
- 01Dip straight down a few inches with a vertical torso.
- 02Drive hard through the legs to pop the bar off the shoulders.
- 03Punch under the bar, jumping the feet out to squat width.
- 04Receive the bar in a deep overhead squat with elbows locked.
- 05Stand up out of the squat with the bar stabilized overhead.
체크포인트
- -Elbows are locked before reaching the bottom of the squat.
- -The bar tracks over the shoulder blades throughout the recovery.
- -Heels stay down in the deep catch.
- -The dip and drive stay vertical with no forward lean.
흔한 실수
- -Attempting it without a rock-solid deep overhead squat.
- -Catching soft-elbowed and pressing out at depth.
- -Letting the bar drift forward during the squat recovery.
- -Using it for heavy singles before owning it at light loads.
프로그래밍 노트
- -Use 3 to 5 sets of 1 to 2 reps at conservative loads while learning.
- -Reserve it for lifters with exceptional ankle, hip, and shoulder mobility; most should split jerk.
- -Pair with overhead squats and snatch balances to build the receiving position.