Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Setup with the bar at chest height. Rotate the elbows around the bar and maintain a front rack position as you unrack the bar and take two steps back. Dip slightly at the knees and then explode straight up as you press the bar overhead. As the bar is still moving overhead, drop underneath and catch the bar in the normal split stance jerk finish position. Stand up by taking a step back with the front foot and then stepping forward with the back leg. If not completing any further repetitions, drop the bar from overhead in a somewhat controlled fashion.
Olympic lifting prioritizes efficiency over strength. Drop heavy jerks from overhead instead of lowering under control to reduce injury risk. Smaller athletes should keep elbows up during the dip to prevent the bar from sliding forward.
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