Exercise Library

Tall Jerk



AKA Jerk punch under, jerk push under
 
The tall jerk is a partial jerk exercise that trains the movement of the body down under the bar in the jerk.
 
 
Execution

There are four basic variations of the tall jerk—half-press with flat feet, half-press on toes, from the shoulders on flat feet (all three of these shown in the accompanying video), and from the shoulders on toes (not in video).

To do the lift from the shoulders, secure the bar in the jerk rack position with the feet at approximately hip-width and the toes turned out slightly. Without any upward drive with the legs, lift and transition your feet into your jerk split stance, aggressively punching your arms to move down into a locked out split receiving position, attempting to lock in the overhead position at the same time the feet hit the floor. Secure and stabilize the bar overhead before recovering into a standing position with the bar still overhead by stepping about a third of the way back with the front foot, and then stepping the back foot up to meet it.

For the half-press variation, keep the weight balanced on the heels while maintaining full foot contact with the floor. Press the bar about halfway up (approximately to the top of the head) and hold—this is the starting position for the lift. Lift the feet and move into the split position as you punch under as described above. To go from a half-press on the toes, press the bar into the half-press starting position, then rise on the toes and hold to begin from that position.
 
 
Notes
 
In the starting position, the head needs to be pulled back out of the way so the bar is vertically above the shoulders as it would be at this point of an actual press or jerk.
 
 
Purpose
 
The tall jerk is a technique exercise that helps with aggressiveness, timing and accuracy in the jerk.  
 
 
Programming
 
Sets of 3-5 reps are suggested. The tall jerk can be used as a technique primer before jerks to train the timing and aggressiveness of the movement under the bar and the speed, timing and accuracy of the footwork.
 
 
Variations
 
The tall jerk can also be performed from behind the neck, or as a power jerk, push jerk or squat jerk.
 
 
See Also
 




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