built to fix the overhead support of the jerk, by holding the finish position
and nothing else
no dip and no drive: the bar starts overhead, so the only thing being loaded
is your ability to hold weight there
it takes far more than you can jerk, which is the point, and the lockout
should never be what fails
Execution
Set the pins in a rack at about eye level and load the bar heavy. Get under it
with your arms locked and your feet hip-width apart. Brace your trunk and stand
it up out of the rack.
lock your elbows and push your shoulders up into the bar
hold your ribs down rather than leaning back under the load
keep the bar over the middle of your feet
breathe in short breaths without letting your brace go
rack it before the position breaks, not after
When the hold stops being hard, add weight to the bar rather than seconds to the
clock.
This is assistance work, so run it after the main lift of the day.
Purpose
built to fix the overhead support of the jerk, by holding the finish position
and nothing else
no dip and no drive: the bar starts overhead, so the only thing being loaded
is your ability to hold weight there
it takes far more than you can jerk, which is the point, and the lockout
should never be what fails
Execution
Set the pins in a rack at about eye level and load the bar heavy. Get under it
with your arms locked and your feet hip-width apart. Brace your trunk and stand
it up out of the rack.
lock your elbows and push your shoulders up into the bar
hold your ribs down rather than leaning back under the load
keep the bar over the middle of your feet
breathe in short breaths without letting your brace go
rack it before the position breaks, not after
When the hold stops being hard, add weight to the bar rather than seconds to the
clock.
This is assistance work, so run it after the main lift of the day.