“The jerk relies heavily on the tension of your musculature in order to generate force. This will help protect the lower back and transfer energy from your legs through the trunk to the barbell. When you are ready to execute the dip-drive of the jerk, take a large belly breath and hold it. It’s also difficult to wind up and subsequently release the stored energy in your hips while employing a narrow stance. But unless you have outstanding ankle flexibility, it is difficult to prevent your torso from shooting forward in the drive phase of the lift while in a narrow stance. You may have psychological difficulty with this because a narrow stance feels more powerful. RELATED: The Jerk Drive Comes From the Legs (Video) Although it varies from person to person, I prefer most people take a stance similar to their front squat. This is often best achieved by taking a wide stance with your feet slightly externally rotated. With that said, safety is paramount and your goal with any dynamic overhead movement should be to maintain a stacked spinal column while exhibiting force throughout the lift. The jerk primarily uses the lower body and trunk to dynamically get the barbell overhead.
#Clean and jerk how to#
RELATED: How to Determine Your Jerk Grip Width The Stance If you’ve got poor shoulder or thoracic mobility, then you’ll need to let the barbell roll onto the tips of your fingers in order to get into a solid lifting position. Your wrist should be slightly cocked with the barbell gripped securely.
Once you’ve securely gripped the bar, raise your arms until your triceps are parallel to floor, similar to the position used in a front squat. “A good jerk starts with the barbell in a solid rack position with a proper grip. The grip width for the jerk should be just outside your shoulders.” If you have large biceps and/or a tough time externally rotating your arms while gripping the barbell, then a wider grip may be required. The grip width for the jerk should be just outside your shoulders. In this article, we’ll take a look at the entire jerk movement from start to finish, and detail exactly what you should be doing at each stage to ensure a safe and successful lift.Ī good jerk starts with the barbell in a solid rack position with a proper grip. The jerk is every bit as technical and challenging as the clean or snatch. My weightlifting teaching progressions address the snatch first, followed by the clean, with the jerk bringing up the rear.Īlthough this approach is logical, the lifts shouldn’t be judged in this order in regard to complexity or merit. As a trainer, I’ll take some of the blame. The jerk just doesn’t get the same amount of love. When it comes to Olympic weightlifting, the snatch and clean get the most attention.
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