for those who have tried squat jerk and can’t do it because of shoulder mobility issues, i highly recommend continuing to work on it! not only will it teach better shoulder mobility, but better thoracic extension as well as general proprioception. even if you’re trying it at 30-60% of your split jerk max
Exactly lol. Unless training for competition or max pr's n all that, everyone should be squat jerking anyways if we really access the more functional of both movements
Thx for the awesome videos. Greetings from Austria
5 лет назад+4
Very educational video..as a former lifter i remember myself trying to do the squat jerk...but i was not successful..split jerk was the best for me ..congratulations for this outstanding video..😀👍👍
Excellent video! I'm currently doing online learning via shenzheng weight lifting. Highly recommend to anyone who wants to learn weight lifting properly
The problem with the squat jerk is that you're essentially demanding your body to squat a heavy weight twice in a row. The little breather you take after the clean is sometimes not enough time to give your legs the rest they need to perform the second squat.
If I may add one more difference from my observation. Longevity of leg joints is better in a squat jerk than split jerk. So possibly the athlete can compete for a longer age ? E.g LuX ? Until I saw this video I thought the squat jerk is the more technical variant. I somehow continue to believe so.
In my lowly opinion, I think squat jerk requires a very, very good "feel" for the bar. A lot of tiny balancing movements to stabilise the bar and your body as you receive. Split jerk will require a lot of muscle memory to perfect the pyramid by adjusting stance widthand landing timing.
@@durrantmiller8810 It's a possibility considering the asymmetries inherent with a split jerk, as well as the explosive slapping of the feet on the platform. There's a considerable pro of squat jerk, no muscle asymmetries.
@@shenzhenweightlifting Really? I found in this video ruclips.net/video/zIm8o8wAKrM/видео.html, his name shown on the LED screen is Chen Lijun. I am a little confused. I guess, did you get an interview with him? and he himself claims that the pronounce of his family name is Shen?
@@authenticbaguette6673 I did learn all variations of the jerk and still trying to refine it but on lighter weight I can tell push jerks (without feet movement) feels strongest and don't beat up my shoulders and elbows
They Live We See nice , actually my issue is not with joint pain I just look like a clown when I try to do a heavy split jerk lol (I lose balance sideways) Plus I'm 6'3" so squat jerk isn't really an option .. power jerk it is
Most people can Split Jerk. Very few people have the mobility and quad strength needed for the squat jerk. All these new "chinese wannabelifting kids" should focus on improving their split jerk first and, after coach's assesment of quad strength, shoulder mobility and ankle dorsiflexion, squat jerk should be considered as an option
I can agree to an extent. I believe beginners should learn the footwork to the split, but they should start power jerking to find the bar overhead and practice the dip and drive. After they spend time with it, then, I agree, a coach should assess
Only when you have crazy leg strength and a sound reason not to spilt jerk should you consider sticking to power jerk in competition. That being said, it doesn't matter if you do not compete, just practice the one style that fits you most.
Recently someone talked about Tian Taos max backsquats: 320x1, 310x2, 300x4 and 275x10. Is it really that demanding in a competition to squat with submaximal loads? The 3 snatches shouldn't be too tough, it's 3 singles with light weight. When you squat jerk, you bascially are doing 6 squats also with submaximal load. So is the overhead part tiring or the tight schedule in the last 2 lifts when there are like 2 or 3 athletes left and you have like 2 to 3 minutes of rest?
Max squatting is not the same as doing a max effort snatch or clean and jerk. It's a lot more effort to lift from the floor, catch it and stand up with it. It's a bit more complicated than just saying they're squatting 3 times per lift. Yes, it may be submaximal compared to their overall strength, but it's a max effort for that particular lift
Like madworld109 said, it's a harder movement, so the comparison isn't direct, but I think the video is trying to point out that if you have to squat twice, you are basically limited by a 2 rep max, not a 1 rep max. That may only be a 10 kg difference in Tian Taos squats, but that same 10 kg is a lot harder to clean and jerk, and could mean winning/setting a record or not...
Majority of the WRs are through Split Jerk says something... If only Tian was excelled in split jerk, he had been the strongest guy in all of his competitions yet no olympic gold... I think you underestimated the coordination of squat jerk, coordination to catch the barbel in correct position is way more difficult than split quite frankly...
LMAO stop spreading bs. Squat jerk is by far the hardest way to jerk. You got those two mixed together friend. Either you have no idea about weightlifting or you just posted this random comment for no reason. For most beginners split jerk or power jerk is the best option
@@abkonk No it is simply not. The amount of shoulder mobility you will need is insane. And if your structure is not stable in that position you will suffer till you squat jerk correctly.
That is tall for Olympic weightlifting. The majority of categories will have guys at 5'5'' to 5'9''. Yang Zhe (tall guy in the video) is 6'2''. But it's less about height and more about leverages. Short femurs and long torsos are good for any type of squatting. Taller people tend to have long limbs and short torsos. I think Apti Aukhadov is the tallest very successful squat jerker at around 5'10''.
2:06 Actually, women have higher strength endurance/capacity than men- especially true in elite athletes. When trained by people that actually know anything about their biology, they would actually squat/power jerk more often than men.
No, a man the same size as a woman is almost always stronger and with greater wmdurance unless the woman is exceptionally fit, and/ or the man is very out of shape. Look at weightlifting records, track endurance records, sprint records, etc.
@@IcarusReborn No, several studies have shown that for a population of untrained men and women- the women have more type one fibers and trained women are generally more fatigue resistant (in terms of weight training) than men. Do you have any studies backing up your claims or is that just what you believe?
@@abkonk Nowhere in this video did they say anything about strength ENDURANCE. Vast majority of women do have more fatigue resistant muscles compared to men. Hence if you take a look at the weightlifting programs for women, it defers greatly from guys where there is a ton more volume work for women. Both of you guys are misunderstanding what the other is saying
this was an absolutely incredible comparison
for those who have tried squat jerk and can’t do it because of shoulder mobility issues, i highly recommend continuing to work on it! not only will it teach better shoulder mobility, but better thoracic extension as well as general proprioception. even if you’re trying it at 30-60% of your split jerk max
Exactly lol. Unless training for competition or max pr's n all that, everyone should be squat jerking anyways if we really access the more functional of both movements
What mobility exercises did you do?
@@harryng3538 Sotts press, clean grip ohs, hanging (see catalyst athletics shoulder mobility video)
This was mad useful I was wondering why people dont squat jerk
this video is pure gold, thanks a lot for this ^^
Excellent comparison. Thanks for the high quality content!
fantastic video!! Would love to have more educational content regarding Chinese style weightlifting! :)
If not video find Ma Strength weightlifting book
exactly what i am looking for. clear explanation about the mechanism behind everything
This was a great video holy fuck.
Thx for the awesome videos. Greetings from Austria
Very educational video..as a former lifter i remember myself trying to do the squat jerk...but i was not successful..split jerk was the best for me ..congratulations for this outstanding video..😀👍👍
Thank you for this video! I had to switch to split jerk due to bad joints and weak leg strength and this was very informative
thankyou very much for posting. Alot of very good information and narrated video examples, very helpful!
Great content!
Answer to the ultimate question.
Excellent content 👍👍
Excellent video! I'm currently doing online learning via shenzheng weight lifting. Highly recommend to anyone who wants to learn weight lifting properly
Great video! Thank you so much for the info! :)
Exactly what I was looking for
Thank you for this information!
Best video on squat jerking!
3:20 really? unbelievable
Old guy in the back smiling at that save is great.
I was bout to comment "can someone explain this :o !!!!"
Li fabin like to show his balance technique XD
I remember Mark Henry doing the same thing with a clean-and-jerk. I think he hoisted around 400 pounds, if memory serves.
Dude said he’s got a shoulder injury, has to do this.
3:18 Awesome 😍
Thank you for this video!
The problem with the squat jerk is that you're essentially demanding your body to squat a heavy weight twice in a row. The little breather you take after the clean is sometimes not enough time to give your legs the rest they need to perform the second squat.
this was awesome!
非常感激 高水準內容 期待下次
If I may add one more difference from my observation. Longevity of leg joints is better in a squat jerk than split jerk. So possibly the athlete can compete for a longer age ? E.g LuX ?
Until I saw this video I thought the squat jerk is the more technical variant. I somehow continue to believe so.
I don't think split is significantly worse for joints than the squat jerk
In my lowly opinion, I think squat jerk requires a very, very good "feel" for the bar. A lot of tiny balancing movements to stabilise the bar and your body as you receive.
Split jerk will require a lot of muscle memory to perfect the pyramid by adjusting stance widthand landing timing.
@@durrantmiller8810 It's a possibility considering the asymmetries inherent with a split jerk, as well as the explosive slapping of the feet on the platform.
There's a considerable pro of squat jerk, no muscle asymmetries.
3:20 wtf is that dude a rock climber, he just flagged to save his lift on one leg!!!
Awesome video
The correct solution for the correct problem
This was great, thank you.
incredibly good explanation
Well done. Great job!
Found one pronounce error: 3:58 谌利军 Chen Li-jun (tʃɘn li: dʒu:n)
his name is Shen Lijun.
@@shenzhenweightlifting Really? I found in this video ruclips.net/video/zIm8o8wAKrM/видео.html,
his name shown on the LED screen is Chen Lijun. I am a little confused. I guess, did you get an interview with him? and he himself claims that the pronounce of his family name is Shen?
@@shroomwong9668 again, his name is Shen Lijun.
Shroom Wong our head coach used to train and live with him for years. But He personally doesn’t care about how people call Shen or Chen, no big deal
@@shenzhenweightlifting Thank you for your patience. Got it.
my body says: power jerk
They Live We See yea why bother learning to split jerk if you are not competitive ?
@@authenticbaguette6673 I did learn all variations of the jerk and still trying to refine it but on lighter weight I can tell push jerks (without feet movement) feels strongest and don't beat up my shoulders and elbows
They Live We See nice , actually my issue is not with joint pain I just look like a clown when I try to do a heavy split jerk lol (I lose balance sideways)
Plus I'm 6'3" so squat jerk isn't really an option .. power jerk it is
Thank you!
Most people can Split Jerk. Very few people have the mobility and quad strength needed for the squat jerk. All these new "chinese wannabelifting kids" should focus on improving their split jerk first and, after coach's assesment of quad strength, shoulder mobility and ankle dorsiflexion, squat jerk should be considered as an option
I can agree to an extent. I believe beginners should learn the footwork to the split, but they should start power jerking to find the bar overhead and practice the dip and drive. After they spend time with it, then, I agree, a coach should assess
for me, I tried the split jerk but didn't work so switched to a pow jerk(Half Squat jerk).
folks should learn all three and make a decision when they're no longer beginners
Thank you
Guo xing chun is form Taiwan, which is not part of China
video was lit
I'm 181 cm (5'11") tall, but I like squatting
@ the world average is around 1,75, how is he short?
Can you talk about power jerk?
Only when you have crazy leg strength and a sound reason not to spilt jerk should you consider sticking to power jerk in competition. That being said, it doesn't matter if you do not compete, just practice the one style that fits you most.
Thrash_and_beer I usually try mix them all like one Day split and other day squat jerk and third power. But i personally like power jerk.
I can see so many chances for something to go wrong during split. They must practice the split with just the bar over and over
So, basically, earthlings do split jerk and strength freaks, squat jerk. Got it! Thanks!
Recently someone talked about Tian Taos max backsquats: 320x1, 310x2, 300x4 and 275x10. Is it really that demanding in a competition to squat with submaximal loads? The 3 snatches shouldn't be too tough, it's 3 singles with light weight. When you squat jerk, you bascially are doing 6 squats also with submaximal load. So is the overhead part tiring or the tight schedule in the last 2 lifts when there are like 2 or 3 athletes left and you have like 2 to 3 minutes of rest?
Max squatting is not the same as doing a max effort snatch or clean and jerk. It's a lot more effort to lift from the floor, catch it and stand up with it. It's a bit more complicated than just saying they're squatting 3 times per lift. Yes, it may be submaximal compared to their overall strength, but it's a max effort for that particular lift
Like madworld109 said, it's a harder movement, so the comparison isn't direct, but I think the video is trying to point out that if you have to squat twice, you are basically limited by a 2 rep max, not a 1 rep max. That may only be a 10 kg difference in Tian Taos squats, but that same 10 kg is a lot harder to clean and jerk, and could mean winning/setting a record or not...
Majority of the WRs are through Split Jerk says something... If only Tian was excelled in split jerk, he had been the strongest guy in all of his competitions yet no olympic gold... I think you underestimated the coordination of squat jerk, coordination to catch the barbel in correct position is way more difficult than split quite frankly...
Can we get the name of the song in the intro? :D
Got exhausion by just watching this video
hi，请问深圳有线下举重教学课吗
What height is considered tall for squat jerk?
I'ts up to the lifter if you are tall and comfortable with squat jerk go for it
Isn't RUclips banned in China?
Easily bypassed with a VPN
wtf i never saw chenlijun missed a jerk before
anyone notice how more people cheered when seeing a squat jerk? Lmao
they cheerd most for Shi's power squat jerk
老铁啊，你把好东西都放外边啦！？
Sneaking in a Taiwanese weightlifter in a group of Chinese lifter, I see what you are doing here.
Chinese Taipei weightlifter.
@@bbyl1485 I stand corrected, sneaking in a Taiwanese weightlifter in a group of West Taiwan lifters.
Best
How about power jerk?
we train power jerk most often for jerk technique, it shares with split jerk and squat jerk
@@shenzhenweightlifting would you recommend power jerk for tall people?
Like Li Dayin, he also have long femur. So power jerk is more suitable for him. Does it work at Yang Zhe either?
Chris Manich yes power clean, power snatch and power jerk are the best trainings of speed and power
Can i know the high of Yang Zhi?
@Damien Wilson I finally found on it. He is 187cm and 108.95kg
split jerk: harder to learn, easier to jerk more weight.
squat jerk: easier to learn, harder to master
LMAO stop spreading bs. Squat jerk is by far the hardest way to jerk. You got those two mixed together friend. Either you have no idea about weightlifting or you just posted this random comment for no reason. For most beginners split jerk or power jerk is the best option
@@JinnDante but it's easier to learn brooks
@@abkonk No it is simply not. The amount of shoulder mobility you will need is insane. And if your structure is not stable in that position you will suffer till you squat jerk correctly.
honest question... are there any women squat jerkers? I'm genuinely curious.
Ye. Ine Andersson and Quisia Guicho for example are squat jerkers
Very few. Quad strength needs are really high in order to perform it and raw squat strength is usually lower in women compared with men.
What's considered a "tall" lifter? I'm 6'. Could that go either way?
That is tall for Olympic weightlifting. The majority of categories will have guys at 5'5'' to 5'9''. Yang Zhe (tall guy in the video) is 6'2''. But it's less about height and more about leverages. Short femurs and long torsos are good for any type of squatting. Taller people tend to have long limbs and short torsos. I think Apti Aukhadov is the tallest very successful squat jerker at around 5'10''.
6:00 why?
Maybe because they have to cover more distance. I don't know to be honest.
Leverage. Being relatively taller and having longer femur makes you harder to recover from the bottom position.
The taller you are the longer the legs the worse the leverages for the squat + more distance for the barbell to travel
Taller people have longer legs. Longer legs are better for split jerk. Shorter legs are better for squatting.
I am tall, I want to power jerk but it messes my shoulders, any tips?
you just need more shoulder mobility before jerk practice
@@theterriblepuddle1830 not enough for me :(
@@theterriblepuddle1830 yes I do it at least twice a week with the straps since 1 year or so
Strengthen your rotator cuff muscles
how do you spell the name of the tall lifter at 6:00?
nevermind, got it, Yang Zhe
2:06 Actually, women have higher strength endurance/capacity than men- especially true in elite athletes. When trained by people that actually know anything about their biology, they would actually squat/power jerk more often than men.
No, a man the same size as a woman is almost always stronger and with greater wmdurance unless the woman is exceptionally fit, and/ or the man is very out of shape. Look at weightlifting records, track endurance records, sprint records, etc.
@@IcarusReborn No, several studies have shown that for a population of untrained men and women- the women have more type one fibers and trained women are generally more fatigue resistant (in terms of weight training) than men. Do you have any studies backing up your claims or is that just what you believe?
@@abkonk I need a study to know men have more muscle mass and are generally stronger than women? Get serious!
@@abkonk Nowhere in this video did they say anything about strength ENDURANCE. Vast majority of women do have more fatigue resistant muscles compared to men. Hence if you take a look at the weightlifting programs for women, it defers greatly from guys where there is a ton more volume work for women. Both of you guys are misunderstanding what the other is saying
Great video