Exercise Library

Jerk Recovery



The jerk recovery is a version of the jerk support that begins in the split position.
 
 
Execution
 
Set up a barbell in a power rack at a height 2-3 inches below where it would be if overhead in your split jerk receiving position. Set your jerk grip on the bar and step into your split position underneath it, lowering yourself into position with locked elbows. Make sure you’re balanced directly under the bar—some lifters like to hang off the bar to get centered and then place their feet in the split. With the trunk and upper back locked tightly, push with the legs straight up to lift the bar off the pins. Once supported securely, recover from the split position into a standing position by stepping back about a third of the distance with the front foot, and then bringing the back foot forward to meet the front foot. Lower the bar back onto the rack by bending at the knees.
 
 
Notes
 
The most difficult part of the exercise is usually the initial break of the bar off the rack and ensuring it’s balanced. Make sure you’re tight and lifting straight up before you begin recovering from the split.  
 
 
Purpose
 
The jerk recovery is a way to strengthen the overhead position and the split position that allows the use of weights beyond what the lifter can jerk, or at least can or should jerk at that time. It can also be used to practice the footwork of the recovery from the split, and actively maintaining the balance and position of the bar overhead during the recovery. It can also help with confidence in the jerk.
 
 
Programming
 
The jerk recovery should generally be placed at or near the end of a workout. Single lifts or 2-3 repetitions are most common. Weights can range anywhere from 90% to over 100% of the lifter’s best jerk. Often a lifter can just work up to the heaviest possible on a given day.  
 
 
Variations
 
Additional hold times overhead can be added.  
 
 
See Also
 
Power jerk recovery




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