Jerk Rack Support - Exercise Library: Demo Videos, Information & Terminology - Catalyst Athletics Olympic Weightlifting
Exercise Library
Search Exercises

Exercise Categories

Jerk Rack Support

The jerk rack support is a simple static exercise to strengthen the jerk rack position and trunk for the jerk.
Set up a bar in a power rack 2-3 inches below the height at which it would be when on your shoulders in a standing position. Place yourself under the bar in the jerk rack position with your feet in the same stance you use to jerk and stand to lift the bar off the pins. Hold for 3-5 seconds or more before returning the bar to the pins.
Make sure you keep the shoulders lifted slightly to prevent compression of the carotid arteries and dizziness. This is about as boring as an exercise can get, but it can be very effective. If you want to add some movement, consider jerk dip squats or jerk dips.  
The jerk rack support strengthens the jerk rack position and the trunk, and can help with confidence by getting the lifter accustomed to the feel of heavy weights in the rack position.   
This exercise should be placed at or near the end of a workout. Use weights of 100% and above of the lifter’s best jerk for holds of 3-5 seconds (up to 10 seconds is fine, but usually unnecessary).
See Also
Clean rack support
Jerk dip squat
Jerk dip


Be the first to comment!
Get Our Newsletter
Sign up free to get training tips, news, sale notifications and more!

Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

Exercise Categories

Snatch Exercises
Clean Exercises
Jerk Exercises
General Weightlifting Exercises
Ab & Back Exercises
Miscellaneous Exercises
Olympic Weightlifting Terminology

Search Exercises

Advertise With Us
Subscribe to the Performance Menu Magazine