Press To Jerk
Press into jerk, slow jerk
The press to jerk is essentially a jerk
with only the upper body to initially elevate the bar rather than using the legs.
Secure the bar in the jerk rack position
with the feet at approximately hip-width and the toes turned out slightly. Keep the weight balanced on the heels while maintaining full foot contact with the floor. Begin a press, and as the bar reaches approximately halfway up, 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.
It’s important to maintain proper balance in this exercise and not dive forward onto the front leg.
The press to jerk can be used as an upper body strength exercise variation that also trains quick and precise foot movement into the split. It can also be used to train patience in the split jerk by simulating a higher drive on the bar prior to movement of the feet into the split position.
Sets of 3-5 reps are suggested. If trained with fairly heavy weights, it should be performed following the primary classic lift or variant work of the day. With light weights, it can be used as a technique primer
before split jerks to train the timing and aggressiveness of the split.