How to Prep your Shoulders for Split Jerks

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How to Prep Your Shoulders for Split Jerk | Ep. 93 | Movement Fix Monday

This week I want to show you a way I like to prep the shoulders for split jerking (but this can be adopted to other types of overhead lifts as well. You'll see what I mean in the video).

This prep consists of 4 movements that I would do for 5-10 minutes in a cycle. After the cycle is completed, I'd go and do some jerk technique work and then get into my lifting sets for the day.

Pay special attention to the low back position needed in that negative chin up. You want the low back rounded so that you tighten the lats from their lower attachment point. I prefer legs supported vs hollow body because, to be blunt, most people don't have the anterior chain strength to beat their lat tightness.

The 4-part sequence is:

  • Roll out the lats for 15-20 seconds (lightly)
  • 5 negative chin up with feet supported (you want the low back rounded here to tension the lats)
  • 5 wall slides (think about shrugging up toward the ceiling with your arms)
  • 5-10 banded presses in a split position

If you need one of those bands I use in the video, click here.

If you want to learn more about the shoulders and overhead lifting from me, click here.

Thanks for reading!

Ryan

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