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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
 

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Olympic Weightlifting: A DVD Guide to Learning & Teaching the Snatch and Clean & Jerk by Greg Everett
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