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. You can also perform some very minor motion to get the ends of the barbell bouncing to create some disturbance and moments of greater downward force.
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).