Barbell jerk with leg extension
About this exercise
"Barbell jerk with leg extension" targets the Legs muscle group, suitable for advanced. The main load falls on: Middle, Front, Middle, Quadriceps, Hamstrings, Glutes. Equipment needed: Barbell.
Description
A classic, but rarely used type of jerk today. Instead of going into a deep parallel squat (sed), the athlete catches the barbell by jumping his legs into a standing position (as in the classic jerk). This option is great for athletes with stiff hip and ankle joints who have a hard time squatting.
Instructions
1. Starting position (Start) Grip: Wide jerk grip (lock). Position: Feet shoulder-width apart, barbell above the middle of the foot. The back is straight, the shoulder blades are brought together, the shoulders slightly cover the neck, and the gaze is forward. 2. Deadlift and Demolition Acceleration: By straightening your legs, gently lift the barbell off the floor. The angle of the back to the knees does not change. Undermining: As soon as the bar passes your knees, make a powerful, explosive extension of the body and legs. You should literally "jump" up, shrugging your shoulders (shrug). The rod flies up along the body by inertia. 3. Going under the barbell "in scissors" (Raznozhka) Instead of sitting down, you perform a quick movement with your feet: The leading leg (usually the same as when pushing) takes a short step forward and stands rigidly on the entire foot. The knee is bent at an angle of about 90 degrees. The anchored leg goes back, resting on the toe (the heel is raised), the knee is slightly bent for cushioning. Hands: At the moment of falling into the scissors, you rigidly insert your elbows, catching the barbell with straight arms above your head. The body is located strictly in the center between the legs. 4. Getting up and Fixing, first take half a step with your front foot back. Then put your hind leg forward, aligning your feet on the same line. Lock the barbell above your head on straight legs.
Muscles worked
Primary
Secondary
