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Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Hold the bar in the front jerk rack with the feet near hip width and the trunk vertical.
- 02Dip a short distance by bending the knees while keeping the whole foot grounded.
- 03Drive forcefully through the legs to accelerate the bar upward.
- 04Move the feet to a squat stance and descend under the bar, locking the arms as you receive it in a full overhead squat.
- 05Stabilize overhead, stand to full extension, then lower the bar under control.
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Variations
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