Jerk Balance

Shoulders · Barbell

How to do it

This is a technique drill for learning to drop under in the jerk. Rack the bar on your shoulders as in the jerk position and put one foot slightly forward, as if about to take a short step. Dip with the knees and drive, dropping under the bar and splitting your feet into the catch position. **What you are practising is not strength, it is dropping fast and holding still.** Empty bar or close to it. The classic mistake is travelling backwards on the catch: your chest stays under the bar, not behind it.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Glutes, Legs, Triceps

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