The jerk store called…

Chris and Brad filmed their Red Bull Flugtag workout video at CFSB. What jerks.

The most powerful of the 3 vertical (in reference to the human body’s position, not the traveling plane of the weight) presses is the jerk. The jerk allows you to lift roughly 30% more than the push press and 60% more than the press. The jerk contains the same explosive jump or hip extension to drive the weight vertically, but there is one more step to the jerk that makes it so powerful. After the hip extension we immediately drive our bodies back down under the weight with a slight closing of the hips and a slight bending of the knee. Essentially, we are driving our body’s down, so the weight doesn’t have to travel as far. Once our arms reach lockout, we stabilize and right ourselves to a standing or fully extended position. Your core movement follows a similar plane to that of a free throw: a dip, a jump (drive), and then a catch at the end. The timing and mechanics of the jerk, however, are very different.

The following is a step by step outline of the jerk. We will build on our knowledge of the shoulder press and the push press. Also, assume the correct starting and ending positions.

The Dip

• Heals are firmly planted on the ground
• Hips are rotated back to give you a lumbar curve
  • Stick your butt out
  • Do not allow your hips to rotate forward – this will cause you to come up on your toes
• Keep your torso upright – Do not allow your torso to angle forward
• Descend only as deep as the correct posture will allow

The Drive

• Violently open your hips (full extension) to drive the weight vertically
• Drive through your heals
• Pull your chin back to allow the weight to travel in a straight line
• Do not allow your back to arch
• Keep your abs tight

The Catch

• Violently re-close your hips and knees to the bottom of your original dip
• Feet will come off the floor slightly
• Arms lock out at the instance your feet hit the ground at the bottom position
• Land on your heals, NOT your toes
• Nail the catch – do NOT cushion the catch
• Ears should be visible in front of your arms – shove your head through the window

The Finish

• Stand up to finish in the correct ending position
• The lift is not complete until arms and legs are straight

Starting position – Dip – Drive – Catch – Ending position

The jerk is the most efficient movement to get the weight overhead from the rack (shoulder) position. The lift is fast and extremely powerful. Once the lift is finished continue to follow one of the two methods for lowering the weight: dump it or lower and cushion.

This opening and closing of the hips is crucial to all the Olympic lifts. You will need the extension as well as the downward drive of the body for the clean, jerk and snatch. The explosiveness and timing are also key elements of all the O-lifts.

Squishy shoes have no place in the weight lifting world. If you can feel you shoes giving underneath the weight, take them off. Not only are they introducing shock absorption which sucks up valuable power that you need for the bar, their instability can cause improper posture putting you at risk for injury. If weight lifting shoes are out of the question, get a pair of shoes that don’t give. See Matt’s post on shoes.

Again, I will mention the importance of the bar starting on your shoulders. Transferring the power of your hips through a solid body to the bar is much more efficient than trying to drive through your arms that are positioned a few inches away from your centerline. Be efficient! Be powerful!!

Workout of the Day 7/19/2010

A. Clean 2-2-2

B. For Time:

600M Run

21-15-9
Clean (95/65)
Ring dip
Knees to elbows

600M Run

*Cleans will be full squat cleans.