Jerk From Rack


		Workout Routines

• Back Squat

• Barbell Curl

• Bench Press

• Bent Over Row

• Calf Raise

• Clean & Jerk

• Clean Pull

• Deadlift

• Deadlift (Inside Grip)

• Drop Snatch

• Dumbbell Back Raise

• Dumbbell Concentration Curl

• Dumbbell Fly

• Dumbbell Front Raise

• Dumbbell Lateral Raise

• Dumbbell Reverse Curl

• Dumbbell Side Bend

• Dumbell Curl

• French Press

• Front Squat

• Goodmorning

• Hang Clean

• Hang Snatch

• Incline Press

• Jerk From Rack

• Leg Curl

• Leg Extension

• Leg Raise

• Overhead Press

• Overhead Squat

• Power Clean

• Power Snatch

• Pullover

• Push Jerk

• Push Press

• Pushup

• Reverse Curl

• Romain Deadlift

• Shrug

• Shrug on Toes

• Sit-up & Crunch

• Snatch

• Snatch Pull

• Upright Clean

• Upright Row

• Upright Snatch

• Wrist Curl


		Articles

• Aerobic Exercise

• Alkaline / Acidic Food Charts

• Anaerobic Exercise

• BMI Calculator (Body Mass Index)

• Body Fat Calculator

• Body Muscle Anatomy Chart

• Fitness Glossary

• Muscle Composition

• Muscle Development

• Muscle Energy

• Muscle Genetics

• Muscles and Fat

• Muscles and Measurement

• Muscles and Waistline

• Planning Aerobic Exercise

• Planning Anaerobic Exercise

• Progressive Resistance

• Training Cycles and Periodization

• Warm-up and Cool-Down

• Weight Resistance and Movement


		Jerk From Rack

Author: Steven R. Zeigman WPS, AAT, former World Weightlifting Champion

FULL BODY (Advanced/Coaching Required)

Put an empty bar onto a pair of support racks and load the required resistance. Stand behind the bar and take a grip just wider than shoulder width. Rotate your arms under the bar and up so that your elbows point forward with the bar resting on your anterior deltoids and clavicle bones. Take a 3/4 breath. Hold your head erect and tighten your spinal muscles, raising the barbell up off the support racks. Step forward and plant your feet at hip width. Point your toes straight ahead. Lower your elbows slightly down and out. Release and take another breath. Contract your deltoid muscles and take a short quarter squat dip while maintaining a strictly upright spine. Now explode upward, pushing off the floor and driving the barbell up with your arms. At the top of your extension go up on your toes and quickly jump your feet forward and back into a split. Your front foot should plant just before your rear foot. The heels of both feet should be turned slightly outward. Secure the barbell overhead with locked elbows and the bar centered behind your head in line with your ears. Return to an upright position with feet in line by bringing your lead leg in first, followed by your trailing leg.