See part 2 here.
You can think about the Olympic weightlifting movements like three sisters. If they were siblings the Snatch would be the sexy and smart one, good at math, a sweet talker, keen on using finesse to solve all problems.
The Clean would be the burly one who went out for Rugby, didn’t bother too much with readin’ da books, but seems to get through life pretty well via the brute-force method.
Both the Snatch and the Clean are specialists.
The Jerk, however, would be somewhere in the middle. She’s strong, but not quite as strong as the Clean. She’s technical and savvy, but not quite like the snatch.
And because of this, she just doesn’t get a lot of attention.
To be fair, there’s something reasonable about that. The Jerk honestly isn’t as complicated! Most people will do a Jerk about 80% right on the first try.
But, there ARE some big issues that seem to plague almost everyone at first.
In this episode, I focus on what we call the “Dip and Drive” portion of the Jerk. We’ll worry about what the feet are doing later.
There are 3 Key things I want you to focus on:
- Take a deep breath, keep your chest high, and be bolt upright the whole time.
- Loosen the arms and shoulders at the start!
- Dip and Drive should be fast, like a bounce. Don’t dip …stop …then drive. It is one movement. (Imagine the triple jump)
Above all, never forget that the Jerk is a LEG Exercise, not an Arm Exercise. If you at least get that down, you’ll save yourself a lot of heart ache.
Finally, treat your head like a Pez Dispenser!
That may sound funny, but it works pretty well. As the bar goes past your face, you need to move your face out of the way! BUT, you then need to put the head back through (just like in a snatch) when the bar is over your head – so you can lock out and shrug upwards better.
Here’s the Video
What other questions do you have about the Jerk?