The Jerk is a component of one of the two Olympic Weightlifting movements (the Clean & Jerk). There are two variations of a Jerk, the Split Jerk and the Push Jerk. The Jerk is complex. It requires strength, speed, flexibility, coordination, balance, and more. That is why we train it. Developing competency and strength with this movement has carry over to most other movements in CrossFit.
Learning either of the Jerk variations takes time and effort. One of the best ways to learn is using progressions to isolate each portion of the lift. This page contains an example series of progressions and individual drills with explanations.
EXAMPLE - Jerk Warm-Up
Before performing a jerk variation, we recommend performing a general warm-up, mobility, and then a specific jerk warm-up. Examples of a specific jerk warm-up are listed below. These are examples, athletes may customize their jerk warm-up based on individual needs. If you are looking to develop the skill quickly, a higher frequency of practice is necessary (a warm-up such as this may be performed 3-6x/week).
Push Jerk Warm-Up
5 Strict Press
10 Elbow Rotations Front Rack
5 Push Press
5 Push Jerk Footwork
15 Second Receiving Position Hold
5 Push Jerk Drop
5 Push Jerk
Split Jerk Warm-Up
5 Strict Press
10 Elbow Rotations Back Rack
5 Push Press
5 Split Jerk Footwork
5 Press From Split Stance
5 Split Jerk Drop
5 Split Jerk
Prep
Elbow Rotations Front Rack
Points of Performance
- Focus on driving the elbows as high as possible. Prep drill for the wrist.
Elbow Rotations Back Rack
Points of Performance
- From the back rack, drive the elbows as high as possible.
- May be done one side at a time or both at the same time.
Press
Points of Performance
- Legs stay completely straight.
- Wrist, elbow, shoulder, spine, hips, knee, and ankles should be in a straight line when locked out overhead.
Push Press
Points of Performance
- Use the legs to drive bar overhead.
- Keep the dip short and the torso vertical.
Push jerk
Push Jerk Footwork
Points of Performance
-Focus on extending hips and then quickly moving feet.
Push Jerk Drop
Points of Performance
- This drill develops footwork and speed under the bar.
- Hold the landing position for a few seconds before recovering.
Push Jerk
Points of Performance
- Jump then drop. Use the legs to extend the bar up and then quickly drop under.
- The arms should be locked when landing under the bar.
Split Jerk
Jerk Footwork
Points of Performance
- Back leg bent, front shin vertical, torso vertical, weight 60/40 (front/back leg), and back foot turned in.
- Move the feet quickly.
Press from Split Stance
Points of Performance
- This drill develops stability in the catch position.
- Perform with light to moderate weights.
Split Jerk Drop
Points of Performance
- This drill develops footwork and speed under the bar.
- Hold the landing position for a few seconds before recovering.
Split Jerk
Points of Performance
- Dip drive, and split. This should be a fast and aggressive movement.