EP.136 | Empty Bar Warmups: The Jerk

The Jerk

Part 3 of 3 of our Empty Bar Warmup Series!  

Going through this entire sequence 2-3 times will prepare you to sling some weight overhead.  For this article/video we focused specifically on the Split Jerk.  That being said, you can apply the same warm-up for the Power Jerk until you get to the technique-specific drills.  Let's dive in!

Starting with the PVC

Pass Thru's (arms straight ; start wide, gradually working your hands in): 15 reps

Around the Worlds: 10 reps each way

Shoulder/Lat Stretch: 1 minute per side

PVC Front Rack Stretch: 1 minute per side

PVC Front Rack Rotations: 10-15 reps

More Pass Thru's: 15 reps

 

To the Barbell

Shoulder/Lat/Upper Back Opener (palms-down): 1-2 minutes

Shoulder/Lat/Upper Back Opener (palms-up): 1-2 minutes

Front Rack Elbow Rotations: 5-10 per side

Press: 5-10 reps

Back Rack Elbow Rotations: 5-10 per side

BTN Press: 5-10 reps

Jerk Dips: 5 reps

Press from Receiving Position: 5-10 reps

Jerk Pops: 5 reps

Timing Drills: 5 reps each

 

Let us know how it goes!