Jerk from Racks
Overview
Jerk from Racks is a common exercise in the Olympic Weightlifting training program. It is a highly complex skill that requires a specialised skill development process. Beginners should attempt to perform the Jerk until they are proficient at the fundamental learning steps listed in point 1 below.
Warning
Performing multiple reps in this exercise involves repeatedly lowering the bar to the shoulders. Although athletes often develop an ability to drop the bar to the shoulders at speed, the impact of the bar on the shoulders poses a risk of injury. For safety reasons, this website recommends that weights exceeding 75% of maximum Jerk capability should be lowered/dropped to the floor or purposely built Jerk Blocks. Alternatively, weights in excess of 75% of Jerk capability can be attempted in the performance of Clean and Jerk, or Power Clean and Jerk, when it is normal to drop the bar to the floor. Furthermore, although Jerk from Racks must be a regular exercise in the training program, a 75% limit should be imposed to limit impact injuries.
Key Coaching Points
- Beginner athletes must learn fundamental body positions before attempting to learn the Jerk. It is high recommended that exercises such as the Jerk Dip, Press in Split Position, Split Squat and Jerk Balance must be learned and mastered before the Jerk should be attempted.
- In the dip for the Jerk, the upper body must stay completely vertical and this should not be underestimated. Downward movement in the Jerk Dip should be measured and controlled.
- Dropping under the bar should be fast, and the lockout achieved instantaneously. Any hint of a “press out” is completely unacceptable when practising the Jerk.
- The structure and position of the body under the bar while in the receiving position is of paramount importance. Developing excellence in receiving position is no easy matter and learner athlete must work only with light weights, pursue a high degree of body position accuracy, and patiently practise fundamental exercises and skill drills for many months.
- In the receiving position, upper body should be vertical, the front shin vertical, the rear knee well bent and under the body, and equal weight distribution on front and back foot.
- A highly recommended strategy for beginners is to learn to hold completely still in the receiving position for 1-2 seconds as demonstrated in the video above.
- To complete the movement and achieve the finishing position, athletes should slowly and cautiously move their front foot first, and then the back foot. This will facilitate balance.
The Jerk Receiving Position
