[quote]Nick Ortego wrote:
I’ve just started learning the olympic lifts myself, working with a weightlifting coach. Here is his website with video clips of the olympic lifts.
On the jerk, I’ve been taught to come out of the split with 2 steps rather than one, because it leads to more stability. There is less momentum to try to control. First, the front foot steps back halfway. And then the back foot comes forward to be even with the front foot.[/quote]
Dip and drives on the 50kg were solid, a tiny bit less on the 70Kg. You ‘flex’ a bit on a few of them.
Dip and drive faster but the dip and drive is straight down and up = very good. You dont’ stick your ass out and lean forwards. This IMMEDIATELY puts you at a disadvantage!
elbows stay nice and high in the dip and drive = good, keeping a big chest and your body tight.
Bar is a bit forwards. The bar should end up roughly at the back of your heds.
Koings coaching tips:
-Elbows, whip them UP and BACK at the same time. This will help greatly in the lock out. Elbows do’t just go up
-Dip and drive faster. It is the stretch reflex action you want to use. It is brutally fast
MOST IMPORTANT tip for you imo:
-your back foot goes back TOO FAR and is TOO STRAIGHT. Bend that knee!
-have your back foot go back only a little bit. It should only go back by about your own shoe size so your toes end up about where your heel would be if you take your shoes off place it behind your foot. A bit more is fine, but NOT TOO FAR BACK.
-the more bent your back knee is the furhter your hips are under the bar = stronger position to receive big weights and the weight will be less in front of you!
-have your back foot really on it’s ball, the HEEL OF THE FOOT SHOULD BE HIGH UP = helps to make your knee more bent = better position = lift more
-if your front foot isn’t already TURNED IN A BIT in the Jerk receive position please do so! not sure if it is from the video.
AMAZING exercise to help you Jerk properly:
-Stand up tall like you are going to do before a Jerk
-Have your front foot in front of the other foot so they are not level with each other.
-Now Jerk. Move that front foot forwards
-This will help your positions and to teach you to move that front foot forwards and your back foot not too far backwards.
NOW with just the bar. Jerk it up. HOLD this position, and move the bar AROUND A BIT AT THE TOP in all directions VERY SLOWLY. This will help to teach you to feel where the bar is IN BALANCE and when it is not. Make sure you have gotten in to the perfect Jerk position first though.