Napra

Jerk Balance

Olympic weightliftingIntermediate ShouldersGlutesHamstringsQuadricepsTriceps Power rack / squat rackBarbell
Jerk Balance, step 1
1. Bar on your shoulders, short split: front foot slightly forward, back foot on the toes.
Jerk Balance, step 2
2. Drive the bar up while stepping the front foot forward into a full split, catching it on locked arms. Trains balance for the jerk.

How to do it

  1. 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.
  2. 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.
  3. 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.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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