T Nation

Jerk - Technique

I live in the largest city on Norway, weirdly no weightlifting club, so I’m powerlifting mostly. But since x-mas I’ve been trying to learn the jerk, snatch and clean. Did some jerks today, any technical tips?

50kgs:
[video]350[/video]

70kgs:
[video]351[/video]

(I know, light weights, but no use training with weights that i don’t get much speed at…? or?)

your split looks good to me. It seems like the bar is slightly ahead of where it should be at lockout though. Try pushing your head through and turning your elbows out so they face in front of you as you lockout - that should push the bar back a little bit further and into a more stable position.

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.

www.hatchdome.com
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]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.

www.hatchdome.com
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]

Text book :slight_smile:

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:
Jerk balance
-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.

Koing

Thanks for the advice guys! Especially this last one! Amazing that you take the time to write so much! I greatly appreciate it!

Thanks guys!

I’ll try to work on the things you point out and come back with improved vids!

That’s a really good summary of proper jerk technique, Koing. If this was an oly-lifting forum I’d say we should sticky it.

[quote]Adamsson wrote:
Thanks for the advice guys! Especially this last one! Amazing that you take the time to write so much! I greatly appreciate it!

Thanks guys!

I’ll try to work on the things you point out and come back with improved vids![/quote]

yes post videos. Critquing is the fastest way to improve if you don’t have a coach.

I can type 60-100wpm so it doesn’t take long to type things out :).

[quote]Ross Hunt wrote:
That’s a really good summary of proper jerk technique, Koing. If this was an oly-lifting forum I’d say we should sticky it.[/quote]

Thanks :slight_smile:

Koing