The Jerk...

Yesterday, we wrote about possible problems with the clean.  Today we will talk about the jerK.  Again, thanks to Mike Keelan at the Queensland Weightlifting Association.

June 28, 2003 - Damon Kelly(U20), 208.5 kg Clean and Jerk

The Jerk - Faults, Causes and Corrections

Fault	Possible Cause	Suggested Correction
1. Weak Jerk	Lifter fails to make the preparatory dip on full feet but on toes Lifter does not balance on two legs Trunk inclines forward Chest drops during dip Hands grip bar too tightly Bar lifts off clavicle during preparatory dip A deep slow dip Slow straightening of the legs	Keep the weight of the bar across the clavicles Coordinate muscle and joint action to instigate the necessary force Employ a soft grip to the bar Keep trunk upright Dip on both feet quickly Stop the downward movement sharply Utilise the elasticity of the bar Straighten the legs vigorously Instigate the greatest speed in the upward movement of the bar
Bar turns out to be forward	The lifters does carry the shoulders and hips under the Centre of Gravity Preparatory dip is performed on the toes The jerk off proceeds forwards and upwards away from the lifter Feet do not spilt equally fore and aft Chest drops Weak postural muscles Elbows are too far back	Perform preparatory dip on whole feet Hold elbows slightly forward Jerk off should be strictly upwards Pelvis should be locked Only knees displace form the mid-line Include Jerk Balance as a corrective exercise
Lifter drops too much in the Split	A slow deep preparatory dip Limited drive from dip Lifter travels very low in split to catch the bar on straight arms Insufficient strength and coordination	Increase effort of upward drive Practice Jerk Heaves Half Front Squats Speed
Bar is jerked to straight arms but turns to be far back and holding the weight aloft is impossible	The Jerk of the bar is not vertical The Jerk has significant horizontal translocation The lifter moves hips, trunk and shoulders too far forward	Strict movement in pure vertical plane Ensure hips, trunk and shoulders are placed exactly under the centre of gravity Practice Push Press, Jerk Balance, Jerk Heaves and Jamieson Squat exercises
The bar is correctly jerked upwards to straight arms, but the lifter cannot hold onto the weight on straight arms	Poor movement in elbow joints Insufficient mobility in shoulder joints Excessive flexibility in radio-carpal joints >90 degrees	Work on exercises designed to develop flexibility in the elbow and shoulder joints Bandage wrists or make use of wrist-band Position bar closer to wrist joint Turn forearms slightly out wards on the dip and drive
Jerking the bar to arms length the lifter moves around the platform with weight aloft	Inexact work of the legs (asymmetrical) Centre of gravity situated outside of the base Head thrown back and lifter looks upwards at the bar Head is forced forward and shoulders extended Legs cross paths	Head pressed into chin Execute aggressive jerk off Essential to split the legs fore and aft evenly and maintain shoulder width distance L-R Hips, trunk and shoulders should be directly under bar Head held straight looking forward