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.
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. Bend slightly at the knees only, keeping the trunk vertical and the weight on the heels. Hold tightly in the bottom of the dip for 2-3 seconds, then drive aggressively with the legs against the floor to accelerate the barbell upward. As you finish the extension of the legs, begin pushing against the bar with the arms, quickly lifting the feet and transitioning them into the split position, punching the arms into a locked-out overhead position. Secure and stabilize the bar overhead before recovering from the split into a standing position with the bar still overhead.
Because the split jerk is the overwhelmingly dominant competitive jerk style, the term jerk implies split jerk except for athletes who use a different style as their primary jerk. The pause jerk can be performed as any variation of the jerk—split, power, push or squat.
Because the pause limits the power of the subsequent drive, it can be used as a way to force better power generation in the drive. It can be used to help train and reinforce the proper posture and balance in the dip for athletes who shift forward or collapse in the dip, or shift forward in the drive. It can also be used with light weights as a technique primer
before jerk workouts for athletes with the aforementioned problems.
Sets of 1-3 reps are suggested with weights anywhere from 70% to the lifter’s maximum jerk. Generally this exercise should be performed following any snatch variants and possibly before clean variants depending on what the intended emphasis of the workout is. As a technique primer before a jerk workout, weights should remain below 60%.