Exercise Library
Jerk Recovery
The jerk recovery strengthens the jerk overhead and split position, and improves stability in the split and during the recovery to standing.
Set up a barbell in a power rack at a height 1-2 inches below where it would be if overhead in your split jerk receiving position. Set your jerk grip on the bar and step or jump into your split position underneath it, setting the upper back forcefully and locking the arms into position.
With the trunk braced tightly, push with the legs straight up to lift the bar off the pins. Once stable, recover from the split position into a standing position by stepping back about a third of the distance with the front foot, and then bringing the back foot forward to meet the front.
Lower the bar back onto the rack by bending at the knees.
Notes
The most difficult part of the exercise is usually the initial break of the bar off the rack and ensuring it’s balanced. Make sure you’re tight and start by lifting straight up instead of trying to start by pushing back off the front foot.
Purpose
The jerk recovery is a way to strengthen the overhead position and the split position that allows the use of weights beyond what the lifter can jerk, or at least can or should jerk at that time. It can also be used to practice the footwork of the recovery from the split, and actively maintaining the balance and position of the bar overhead during the recovery. It can also help with confidence in the jerk.
Programming
The jerk recovery should generally be placed at or near the end of a workout. Single lifts or 2-3 repetitions are most common. Weights can range anywhere from 90% to over 100% of the lifter’s best jerk—ideally a lifter is able to do the exercise with more than their best jerk. Often a lifter can just work up to the heaviest possible on a given day.
Variations
A pause in the split once the bar is lifted and before recovering, and a hold overhead once standing can be added.
Set up a barbell in a power rack at a height 1-2 inches below where it would be if overhead in your split jerk receiving position. Set your jerk grip on the bar and step or jump into your split position underneath it, setting the upper back forcefully and locking the arms into position.
With the trunk braced tightly, push with the legs straight up to lift the bar off the pins. Once stable, recover from the split position into a standing position by stepping back about a third of the distance with the front foot, and then bringing the back foot forward to meet the front.
Lower the bar back onto the rack by bending at the knees.
Notes
The most difficult part of the exercise is usually the initial break of the bar off the rack and ensuring it’s balanced. Make sure you’re tight and start by lifting straight up instead of trying to start by pushing back off the front foot.
Purpose
The jerk recovery is a way to strengthen the overhead position and the split position that allows the use of weights beyond what the lifter can jerk, or at least can or should jerk at that time. It can also be used to practice the footwork of the recovery from the split, and actively maintaining the balance and position of the bar overhead during the recovery. It can also help with confidence in the jerk.
Programming
The jerk recovery should generally be placed at or near the end of a workout. Single lifts or 2-3 repetitions are most common. Weights can range anywhere from 90% to over 100% of the lifter’s best jerk—ideally a lifter is able to do the exercise with more than their best jerk. Often a lifter can just work up to the heaviest possible on a given day.
Variations
A pause in the split once the bar is lifted and before recovering, and a hold overhead once standing can be added.
