Video
Jerk Hand Transition
No matter how great your jerk rack position is, in order to be solid overhead, you need to make a transition in the hand and wrist position.
Even if you’re able to rack the bar with the palms deep under it, the bar will be too far behind the forearm for a strong overhead position. The goal is to bring the hand around to position the bar in the palm just behind the middle of the forearm as it moves overhead.
If you’re forced to use a fingertip jerk rack position, this is an even more dramatic and critical transition.
Begin transitioning as the bar leaves the shoulders—let the bar roll into the webbing between your thumb and forefinger as you drive your palm up into it.
If you’re having trouble with the motion and position overhead, practice with presses from your jerk rack position.
Even if you’re able to rack the bar with the palms deep under it, the bar will be too far behind the forearm for a strong overhead position. The goal is to bring the hand around to position the bar in the palm just behind the middle of the forearm as it moves overhead.
If you’re forced to use a fingertip jerk rack position, this is an even more dramatic and critical transition.
Begin transitioning as the bar leaves the shoulders—let the bar roll into the webbing between your thumb and forefinger as you drive your palm up into it.
If you’re having trouble with the motion and position overhead, practice with presses from your jerk rack position.
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