Barbell Power Jerk
The jerk caught in a shallow squat with the feet landing just wider than the hips instead of in a split; the legs drive the bar and the arms lock it out.
How to do it
Setup
Bar racked on the front of the shoulders, elbows slightly forward, feet under the hips, trunk braced.
Steps
- Dip straight down, short and fast, knees over the toes.
- Drive up hard and punch under the bar, the feet landing a little wider.
- Catch overhead in a shallow squat with locked arms, then stand.
Common mistakes
Dipping forward onto the toes: the dip is straight down, weight over mid-foot. Pressing the bar out with the arms: the legs send it, the arms only lock. Catching with soft elbows: punch to a full lockout.
Breathing
Breath before the dip, exhale at the lockout.
