Jerk Drives

Many athletes struggle with reaching full extension in the jerk. How many times do you watch an athlete who has a great dip, but then tries to sneak into the split without fully extending? Jerk Drives will fix that really quick. Ideally this exercise should be done from jerk blocks so that the weight doesn’t have to be constantly re-racked. During this exercise the lifter will dip and drive like a normal jerk, but once the weight leaves the chest the athlete will jump back a bit to let the weight fall to the ground. This will reinforce full extension by teaching the athlete to transfer their leg power into the weight. This exercise can easily be started with 100% of the athlete’s best jerk and can quickly be progressed to 110%. The ideal rep scheme for this exercise is either 4x3, 4x2, or 4x1.