Three Uncommon Exercises to Increase Your Jerk

Many people struggle with overhead movements, including the jerk. Listed below are 3 crucial jerk assistance exercises that are often overlooked:

1. Torture Rack (Jerk Recovery)

In this exercise, the lifter places a barbell in a cage rack such that it is supported about 5 inches over the head. Next the lifter splits themselves underneath the bar as if performing a jerk. However, the bar does not move off the rack until the athlete recovers their feet. The athlete can work up to 90-110% of their best jerk.

2. Walking Lock-Outs

In this exercise, the athlete split jerks the weight and recovers. After recovery, the athlete continues to hold the weight overhead as they walk forward and backwards on the platform. The athlete can work in a range of 70-93% of their best jerk with this exercise.

3. Press from Torture Rack

In this exercise, the athlete places a barbell in a cage rack such that it is supported about 5 inches over the head. Next the lifter presses from this position. The athlete can work between 40-60% of their best jerk with this exercise.