Jerk from Rack
This exercise is a modified version of the clean and jerk. It is part of the phase training in speed strength to increase technique proficiency for the full clean and jerk. In the cross-fit arena it is sometimes called a split jerk, which is really a misnomer. This exercise is much easier to do since it is done from a squat rack. And, like the clean and jerk, because you are using one leg as the power base in this exercise, the maximal weight is generally one-half what you do with a front squat. And, in case you do not know how much for that, a front squat weight load is not more than 80-85% of what you do for a back squat.
1. Place a straight bar on a squat rack and load the appropriate amount of weight. The bar should be low enough so that you need to flex your legs to get under it and lift it off the rack. The grip you will use is about the same width as your power clean, clean pull, etc., i.e., generally thumbs of hands just inside shoulders.
2. Once you have lifted the bar off the rack, step back so the rack is not in your way. Usually 1/2 – 1 step is sufficient. After stepping back, the bar should be resting across the clavicle or collar bone with the elbows pointing out and not down; this will help build technique, although many lifters position the elbows more toward the down position for this part of phase training.
3. Dip you body by flexing your knees then, while pressing upward, drop your body so that you are in a full lunge or split-squat position while your hands are extended above your head. Your trailing legs knee should be about 4 inches off the floor and your front legs thigh should be approximately horizontal with the floor.
4. Slide your leading leg back about 6 inches, ensure the weight is stabilized then, step up with the rear leg/foot so it is next to your front leg. You should have your feet about shoulder width apart.
5. Lower the weight to your shoulder then, perform the next repetition. You will not set the weight on the rack until all repetitions for the set are complete.