Get The Most Out of Your Legs in the Jerk
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- Опубликовано: 21 окт 2024
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We all know the power to elevate the bar in the jerk comes from the leg drive, but it’s easy to forget the importance of the connection of the bar to the legs.
A rack position that sags or in any way allows the bar to move during the dip and drive is preventing full transmission of force to the bar.
Additionally, disconnection of the bar in the rack will tend to cause the bar to move forward as you drive and push rather than back into the correct overhead position.
Your dip doesn’t need to be slow-the initiation of a quick dip just needs to be smooth rather than an abrupt drop to avoid separation, and the bar needs to be settled securely in the rack rather than being partially supported by the arms because of an improper position or excessive grip tension.
Make sure you’re pressurizing and bracing your trunk properly to support a solid rack platform, and that rack brings the shoulders forward adequately and up slightly to create a secure channel for the bar to rest in.
Finally, you need to keep that rack position motionless until you’re finishing the drive and you need to begin pushing with the arms. Initiating the push early, or even just unconsciously preparing for it, will bring the shoulders back and elbows down, compromising the support of the bar and allowing it to move.
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Every time i have a technical problem, Greg drops a video addressing exactly that. How do you do it? It’s getting a bit scary now..
This video is helpful because applying its knowledge will improve my speed, awareness and elasticity in today's jerk session.
Your content has been invaluable as a newbie - quick programming question: if the jerk is holding back my C&J (can't jerk what I can clean) I understand I need to prioritize the jerk in my training - but should I also refrain from progressing the clean so that my jerk can "catch up" and then exceed my clean as is desirable? Would love to be able to tip you or donate if you have a patreon or something this channel is perfect for self coaching and learning the sport.
No! Never hold a lift back - only push others harder. Shift more time/energy to the jerk than the clean, but if your clean is still progressing even with more appropriately distributed focus, let it keep going. Being able to clean more is never going to hurt you.
@@CatalystAthletics thank you - right on 🤘
How far up should the bar be able to travel based on leg drive alone (before engaging the arms)?
It's not going to move very far up when heavy... but my question in return is: does it matter how much? The only question you need to answer is whether or not the jerk as a whole continues to be successful as weights increase. It's a system, not an isolated drive of the legs, and different athletes will be capable of driving the bar to different heights, even at the same skill level.
@CatalystAthletics Was wondering because I seem to only be able to reach around nose level. On Clarence Kennedy's channel, Gabriel Sincraian teaches it at about eye level. I thought maybe there was something wrong with my leg drive.
I don't know how some people can clean more than they can jerk
The clean technique is much more difficult, and also longer, like a deadlift followed by a front squat
I can clean/powerclean more than I jerk because I simply haven’t practice the movement. I don’t clean a lot, but I recently did 205-lbs, but I don’t think I can even jerk 135-, let alone 100-lbs. Greg linked three videos that’ll I’ll look into to start learning to jerk. I do strict press, push press but I just don’t have a handle on the ‘jerk’ movement? Is it mostly legs? When do you start using your arms?
I can clean way more than my jerk, I just can't seem to be more explosive in the jerk, while I'm extremely explosive In the clean.
I tend to dip down alot more in the jerk to catch it
relax arms