Power Jerk Recovery
The power jerk recovery is a version of the jerk recovery
appropriate for lifters whose chosen jerk style is the power jerk
or push jerk
rather than the split jerk
Set up a barbell in a power rack at a height that places the bar where it would be overhead in a relatively deep power jerk receiving position. Set your jerk grip on the bar and step into your power receiving position underneath it, lowering yourself into position with locked elbows. Make sure you’re balanced directly under the bar—some lifters like to hang off the bar to get centered and then place their feet on the floor. With the trunk and upper back locked tightly, push with the legs straight up to lift the bar off the pins. Once supported securely, hold overhead for 2-3 seconds before lowering the bar under control back onto the rack by bending at the knees.
The most difficult part of the exercise is usually the initial break of the bar off the rack and ensuring it’s balanced. Make sure you’re tight, directly under the bar and lifting straight up.
The power jerk recovery is a way to strengthen the overhead position and the power receiving position that allows the use of weights beyond what the lifter can jerk, or at least can or should jerk at that time. It can also be used as a method of strengthening the extension of the upper back.
The power jerk recovery should generally be placed at or near the end of a workout. Single lifts or 2-3 repetitions are most common. Weights can range anywhere from 90% to over 100% of the lifter’s best jerk. Often a lifter can just work up to the heaviest possible on a given day.
Additional hold times overhead can be added.