POWER JERK

Like the overhead press, this explosive version is the ending part of the clean and jerk. Weightlifters frequently use it as a training tool.

1. From a standing position with the feet hip-width apart, grasp a barbell slightly wider than shoulder-width using an overhand grip, with the elbows pointed downward and forward. Rest the bar on hyperextended hands at the clavicle level. In this ready position, inhale.
2. Quickly bend the knees as if going into a squat position, but go down only about 3 to 4 inches.
3. Abruptly change direction from this quarter-squat position, exhaling and explosively extending the knees and hips while jumping the feet from hip-width to shoulder-width. Use this momentum to drive the bar overhead until the elbows are fully extended. The jump should occur simultaneously with the overhead arm extension. The feet should reach their final position just as the arms lock out the weight overhead. Keep the bar balanced and under control.
4. Slowly lower the bar to the starting position while inhaling.
5. Return the feet to the starting position.