Topic: lifting off the rack

[John Mosca]

I have a homemade rack at home I use exclusively for squatting. Does anyone ever do powerjerks or jerk presses off the rack?  Do you ever find doing the overhead exercise without pulling first is worthwhile i.e., it saves your energy for the final lift?  My pull is good but my jerk stinks.

[Bill McGuire]

Jerks from a rack are a good way to tune in your form and timing.

[Mike Wilds]

John,

I do a variety of movements from the rack to help the jerk.  I generally use push presses, push jerks [not squat jerks] jerks and military presses [all at different times in the cycle]...combinations are helpful, too - push press+push jerk or push press+jerk.  I execute the dip and drive of the push press in the same manner as the jerk...I think it helps to develop that motion to become more of a reflex.  Also, if your rack is tall enough, overhead supports are good for stabilizing the jerk in the final position.

Mike

[Dane Hussey]

I have a homemade rack at home I use exclusively for squatting. Does anyone ever do powerjerks or jerk presses off the rack?  Do you ever find doing the overhead exercise without pulling first is worthwhile i.e., it saves your energy for the final lift?  My pull is good but my jerk stinks.

John,

I do both power jerks, push presses, and jerks off the rack. Also lockouts from the the top of head level. The energy usually isn't a problem, I just want to concentrate on the overhead portion of the lift.

[John Mosca]

Tell me more about these lockouts, please.

[Dane Hussey]

Tell me more about these lockouts, please.

Lockouts on the power rack are basically pressing the bar to arms length from different heights. For example you can lockout the last couple of inches or set the height to top of head level or anywhere in between. I am currently doing them once a week as an assistance exercise. In my case I think they help, but I would not have a young lifter include them as part of their training.

[John Mosca]

I was thinking I'd set the bar 2-3" below final extention then dip my legs, extend my arms fully and push up with my legs only with 0-10% over max. Would that do anything? Strengthen back maybe?

[anne l. lehman]

"but I would not have a young lifter include them as part of their training."

Why not?