Jerk Exercises
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Drop To Split

AKA Split drop   The drop to split is an exercise to train the movement into the split position and strengthen the position for receiving jerks.       Execution   Place...
Front Squat Jerk

The front squat jerk is a hybrid exercise that combines the front squat and jerk into a single movement. Note that this is not the same thing as a front squat + jerk, which is a complex of two distinc...
Front Squat Push Press

AKA Thruster   The front squat push press is a hybrid exercise that combines the front squat and push press into a single movement. Note that this is not the same thing as a front squat + push ...
Jerk (Split Jerk)

AKA Split jerk   The jerk is the second part of the second of the two lifts (the snatch and the clean & jerk) contested in the sport of weightlifting (AKA Olympic weightlifting). The athlet...
Jerk Balance

The jerk balance is a teaching drill, a remediation exercise, and a training exercise for the split jerk.     Execution   Secure the bar in the jerk rack position and step into the...
Jerk Behind The Neck (Split Jerk Behind The Neck)

AKA Split Jerk behind the Neck, jerk bnk, BTN jerk, behind the neck jerk, neck jerk   The jerk behind the neck is a basic variation of the split jerk that places the bar behind the neck rather ...
Jerk Dip

The jerk dip is a partial jerk exercise to strengthen the dip position—in particular the ability to arrest the downward movement of the weight in order to drive back up.     Executi...
Jerk Dip Squat

The jerk dip squat is a partial jerk exercise to strengthen the dip position and movement.       Execution   Place the bar in the jerk rack position with your feet in the same...
Jerk Drive

AKA Half jerk   The jerk drive is a partial jerk movement to strengthen the dip and drive portion of the jerk.     Execution   Place the bar in the jerk rack position with y...
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 hei...
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 b...
Jerk Spring

The jerk spring is a partial jerk exercise to improve the elasticity in the transition of the dip to the drive of the jerk.     Execution   Place the bar in the jerk rack position ...
Jerk Support

The jerk support is a simple overhead strength exercise for the jerk.     Execution   Set up a barbell in a power rack at a height 2-3 inches below where it would be if overhead in...
Jump To Split

AKA Drop to split   The jump to split is an exercise to train the movement into the split position and strengthen the position for receiving jerks.       Execution   Pl...
Pause Jerk

AKA Jerk with pause   The pause jerk is a basic variation of any jerk in which the athlete holds in the bottom of the dip before completing the subsequent drive up.     Execution ...
Power Jerk

AKA Push jerk   The power jerk is a style of jerk infrequently used in competition, and a variation of the jerk commonly used in training by athletes who split jerk primarily.     ...
Power Jerk Behind The Neck

AKA Behind the neck power jerk   The power jerk behind the neck is a simple variation of the power jerk that can serve a few purposes in training.     Execution   Secure the...
Press

AKA Military press, overhead press, shoulder press   The press is the most basic pressing and overhead strength exercise in Olympic weightlifting. It was formerly a contested lift and was dropp...
Press Behind The Neck

AKA Behind the neck press   The behind the neck press is a variation of the press that can be used in training to assist in the overhead position, mobility and upper back strength.   &nb...
Press Behind The Neck In Split

AKA Split press behind the neck, split position press behind the neck   The press behind the neck in split is a variation of the press in split performed from behind the neck.     ...
Showing 1 — 20 of 30
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Exercise Categories

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


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