Exercise Library
Jerk Drive
The jerk drive is a partial jerk exercise to teach, reinforce and strengthen the motion, positions and balance of the dip and the power and extent of the drive.
Stand in your jerk drive stance with the bar in the jerk rack position. Brace your trunk as you would for a jerk, then dip and drive exactly as you do for a jerk. As you reach the top of the drive, pull the head back and use the arms to push the bar up off the shoulders just as you would in this phase of a jerk.
Be careful to push the bar up above your shoulders rather than forward as will be the tendency.
Absorb the weight with the legs as the bar returns to the shoulders and reset completely for the next rep.
Notes
This exercise is difficult to perform well—athletes typically push the bar forward off the shoulders, which builds bad habits that can negatively affect the jerk. If you’re unable to do it properly, choose another exercise like a jerk extension or dip squats.
Purpose
The jerk drive is intended to strengthen the entire dip and drive motion, improve the timing and elasticity in the bottom, increase drive power, and help train a complete drive.
Programming
The jerk drive can be performed in isolation from a rack or blocks for 1-5 reps, combined with cleans or front squats, or performed for 1-3 reps prior to one or more jerks. Weights can be very heavy and may exceed the lifter’s maximum jerk as long as the motion is correct.
Stand in your jerk drive stance with the bar in the jerk rack position. Brace your trunk as you would for a jerk, then dip and drive exactly as you do for a jerk. As you reach the top of the drive, pull the head back and use the arms to push the bar up off the shoulders just as you would in this phase of a jerk.
Be careful to push the bar up above your shoulders rather than forward as will be the tendency.
Absorb the weight with the legs as the bar returns to the shoulders and reset completely for the next rep.
Notes
This exercise is difficult to perform well—athletes typically push the bar forward off the shoulders, which builds bad habits that can negatively affect the jerk. If you’re unable to do it properly, choose another exercise like a jerk extension or dip squats.
Purpose
The jerk drive is intended to strengthen the entire dip and drive motion, improve the timing and elasticity in the bottom, increase drive power, and help train a complete drive.
Programming
The jerk drive can be performed in isolation from a rack or blocks for 1-5 reps, combined with cleans or front squats, or performed for 1-3 reps prior to one or more jerks. Weights can be very heavy and may exceed the lifter’s maximum jerk as long as the motion is correct.
