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.
 
 
Execution
 
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.
 
 
Notes
 
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.  
 
 
Purpose
 
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.   
 
 
Programming
 
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









0 Comments
Be the first to comment!
Name
Comment
Verify
 

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

Exercise Categories

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


Search Exercises




Funny Crossfit Shirts
The largest variety of funny crossfit shirts for guys and girls.

Advertise With Us
Subscribe to the Performance Menu Magazine