Exercise Library
Rebound Jerk
The rebound jerk is a variation of the jerk in which multiple reps are performed in series without resetting the initial tall position. It can be done as a split, power, push or squat jerk.
Start by performing a jerk as usual. After securing the bar overhead, recover to bring your feet back into your drive position with the bar still overhead. Lower the bar to the rack position with enough control to ensure proper position and balance, but with as much as speed as you’re able to support at that weight.
Absorb the bar by dipping at the knees exactly as you would for a jerk, and use that dip to immediately continue into another jerk. Repeat for the prescribed number of reps.
Notes
If you’re not good at lowering jerks back to your shoulders, have to jerk from a fingertip rack position, or have a bad habit of hinging at the hip and/or shifting forward in the dip and drive of the jerk, this is not an appropriate exercise for you.
Purpose
The rebound jerk helps train the ability to brake quickly in the dip, and the elasticity of the dip and drive of the jerk.
Programming
Sets of 2-5 reps are suggested with weights anywhere from 60% of the lifter’s best jerk or more (the first rep of a set being a normal jerk). Loading should never exceed what can be done correctly and safely.
Variations
The rebound jerk can be done with any jerk variation such as power jerk, push jerk and squat jerk in addition to the split jerk, and from behind the neck. It can also be started from overhead by taking it out of high hooks in a power rack.
Start by performing a jerk as usual. After securing the bar overhead, recover to bring your feet back into your drive position with the bar still overhead. Lower the bar to the rack position with enough control to ensure proper position and balance, but with as much as speed as you’re able to support at that weight.
Absorb the bar by dipping at the knees exactly as you would for a jerk, and use that dip to immediately continue into another jerk. Repeat for the prescribed number of reps.
Notes
If you’re not good at lowering jerks back to your shoulders, have to jerk from a fingertip rack position, or have a bad habit of hinging at the hip and/or shifting forward in the dip and drive of the jerk, this is not an appropriate exercise for you.
Purpose
The rebound jerk helps train the ability to brake quickly in the dip, and the elasticity of the dip and drive of the jerk.
Programming
Sets of 2-5 reps are suggested with weights anywhere from 60% of the lifter’s best jerk or more (the first rep of a set being a normal jerk). Loading should never exceed what can be done correctly and safely.
Variations
The rebound jerk can be done with any jerk variation such as power jerk, push jerk and squat jerk in addition to the split jerk, and from behind the neck. It can also be started from overhead by taking it out of high hooks in a power rack.
