Do rack/block jerks along with push press. I have a feeling it’s a familiarity thing more then a strength issue. But getting stronger is never a bad thing
Do with your arms what you do when you push press. Just a slight dip and up to make the bar weightless. Then just move your legs as fast as possible, this is the most important part. After that you caught the weight and your good.
Some times it come automatically. Put your body in right position and lift.Don think. When you waiting with the barbell on you you waisting energy, power and the mind makes negative thoughts. (It's too heavy, I can't lift it, I'm not in right position, e.t.c. )Right position and lift them. You got it.
you don’t have a strength issue. you have a timing and positioning issue. in the split jerk, your feet need to be set and your elbows locked out just as the bar meets its apex from your dip and drive. in this video, the bar is coming down before your feet are properly positioned, and your arms are nowhere near locked out. it’s the difference between catching a bar when it’s at zero-g versus pressing the bar to get it back up when it’s crashing back down on you with momentum.
Try not spending an hour in between the clean and the dip … only vadim kozevnikov can make that work. Clean, couple seconds, jerk. Gotta have dat rhythm
> only vadim kozevnikov can make that work
This is Yang Zhe erasure and I will not stand for it.
Yang Zhe totally will though, that mf will stand there forever.
Clean looks good. It looks like you decided you were going to fail that jerk before you even tried it though. Commit to it.
With light weight, work on getting really low and catching the bar with locked arms.
Also like everyone else has said don’t spend so much time in the front rack after your clean, it’s wasting energy. I can tell you are probably nervous about the jerk so you are hesitating. Like I said earlier, commit to it.
Do you ever practice jerks from blocks or a rack?
If not, definitely good to start training them on their own so you can get the hang of the movement. Your jerk will lag your clean for a bit but once you get the hang of it, it'll catch up.
A few things I noticed:
* It looks like you're trying to press the bar up, and that you don't shrug at the top of the drive portion of the lift. When you drive upward, you want to execute a big shrug to unload the bar right before your feet go into the split - this will result in you pushing yourself down under the bar as you split (which is good) vs trying to push-press it upward (which is bad).
* Your front foot lands first, and your back foot has a significant wobble as a result. You want the opposite to happen: back foot lands just before or simultaneously with the front foot (it's almost like skipping). The back foot is where much of the stability comes from when you land.
* You've should probably play with a wider grip (and lower elbows). For most people, it's ideal to reposition to a wider grip after the clean. You'll see elite lifters pop up the bar to reposition their hands - worth practicing on its own.
Ways you can work on the above:
* Push press to work on the timing of the shrug, and practice driving upward with a wider grip and lower elbows
* Jerk balance to drill moving your front foot out while your back foot is planted
* Tall jerks to practice the footwork and the action of pushing yourself down under the bar. Do these with a dowel or empty bar first to get the hang of them. They can be sort of disorienting because it'll feel like you have nowhere to go: you're literally just shrugging hard and dropping into the split. Great exercise for timing.
Lastly - film yourself from the side if you can. It's often a lot easier to diagnose split jerk issues from that angle.
Couple things I noticed (not a coach so just my amateur opinion)
- point elbows down a little more in the dip
- you kind of folded as you dipped, your chest angled down a bit. Keep as upright as possible. Mid foot balanced. If you find yourself on your toes, try to shift weight back towards your heels. Keep the dip short, enough to get tension then explode and push yourself under.
- you got the bar high enough honestly, but you didn’t get under low enough or quick enough to lock out. Try some push jerk from split, really focus on dropping as you lockout. Jerks from blocks also would be good.
- you did hang out for a while, you could shorten it. But I don’t think this is a strength or fatigue issue. More so technique issues with your dip and drive.
Strong clean!
Points 1 and 2 contradict each other really.
If you're struggling staying upright in a dip, pointing your elbows further down is going to make that even harder.
They don’t contradict each homie. Those are both really common tips, don’t get folded in the dip, and readjusting your elbows from the front rack for the jerk.
It may be harder, but it’s better positioning for the explosive upwards movement of the arms in the jerk.
Think of a strict press or a push press positioning. You’re gonna have a harder time putting force into the bar to push yourself down if your elbows are parallel to the ground as opposed to perpendicular.
This person is absolutely right. The way I was taught (that worked well for me) is to have my forearms line up with the direction you want the bar to go (so up and slightly back) which would mean lowering your elbows a little bit. It shouldn't compromise your front rack position at all and you'll have more power driving that bar upwards this way. Hope this makes sense.
Hard to gauge the issues with the entire jerk as you abandoned the lift very early in the movement. For that reason I’ll only comment on the dip/drive and ignore the split part of the movement. It looks like you aren’t getting down under the bar enough but that may correct on its own by fixing the dip/drive.
Issues I saw:
- You aren’t setting your rack position to get ready for the jerk at all. You’re just leaving your arms in the same position you catch the clean in. The elbows should not be that high, bring them down and to the side of your body while maintaining the rack. Your forearms should be perpendicular with the ground, to help you drive the bar up and back. I like to set this motion during my last inhale before starting the dip. Similar to how I set my core/back/chest right before initiating a clean/snatch. Practice BTN jerks to get used to driving the bar straight up, then make adjustments in your front rack after you get the hang of that.
- Your dip isn’t really a dip. It looks like you’re initiating a front squat and then trying to squat the weight up. Your knees are bending forward and you’re going too far down too slowly. Your knees should bend outwards to the side to create a lot of tension and power. The dip itself is a very short and snappy movement. You create tension quickly and then explode out of it. Transfer the energy from your legs to the bar quickly and finish with a shrug in the shoulders before you punch the bar upwards. Punching the bar from your hands should never be to transfer the jerk energy, that’s for the shoulders/rack to do. When you punch the bar with your hands is when you’re trying to lock out and push yourself under the bar.
There's a jump at the end of your drive in the jerk. That's wasted time as you have to land and then prepare to receive the bar over head.
I understand that the jump might be an artefact of trying to be aggressive with a heavy load and it guarantees that the bar will get as high as possible so you can get under it. But the end of the drive should straightaway transition to getting your feet into the split position, rather than unnecessarily float in the air.
I trained without jerk blocks and jerk stands so drills I did to get myself confident with finishing the drive tall and then getting under the bar quickly: tall split jerk, jerk balance. Working lighter, you could even do clean thrusters so that it trains you to drive through the squat with momentum and quickly get into a jerk. Maybe even snatch balance will have some crossover "punching up and getting under" movement patterns.
And the bar was already descending before you've set up your split stance, so it looks like you weren't in position to receive the bar. Part of that is confidence because you might have psyched yourself out from the lift which is understandable as it's around your max effort, but the other part would be timing including losing time over the jump and unfamiliarity with the rhythm of the movement. The tall split jerk is something I found helped with confidence, even with a broomstick and empty bar. Behind the neck jerks could also help too! Keep at it man!
Aside from waiting too long, you have a problem most people have the opposite of, you’re using the arms too late. The bar is off your shoulders and your arms are still in a relaxed position.
Try some paused jerks to focus on the important of exploding out the bottom and transitioning faster from leg push to arm push
You took 15-16 seconds before you even began to attempt the jerk. Idk about your weak points but it taking so long will only make you think more, and in weightlifting the more you think, the more you will doubt yourself. If you reduce the time inbetween the clean and jerk you probably could’ve hit that. Especially if you can already rack jerk it.
Edit: also think of the foot work as a slide not a jump. Put all of your dip and drive force into the bar and just slide your feet out. Avoid the jump. Artem Okulov is very good at that and you should watch some of his lifts to see his technique.
It looks like you got scared when the pressure hit your upper body, I can tell you didn’t commit.
Are you used to feeling that amount of weight on top of you?
Training yourself by doing overhead press and getting used to that might help psychologically, which seems to be the main issue here.
So you’re taking a deep breathe, but as you’re dipping, your changing head position.
Your trap is one of your cervical extensors, and also one of the big postural, supporting muscles for your shoulder girdle. If your next is extending as your dipping, your trap is putting out energy you don’t need too.
Vero Beach Weightlifting has had a lift of successful jerkers with the chin lift: they’ll lift their chin a half inch to inch before starting the dip, and leave it there into the drive. Jason Bonnick comes to mind. This puts your traps/upper back muscles in a position to exert force on the bar at the end of your drive.
Very knee heavy and uncontrolled dip. Also even looking at your other video you tend to lean forward as you're driving up.
Btn push press, with the intention of going straight up and down can help with the leaning. Also keep your weight slightly more towards the heels.
Paused jerks, with the intention of using your hips as the driving force.
Also when you're just walking around your house/apt just hit some random split jerks.
If your definition of sitting down is with vertical torso and straight barpath then use that mentality.
Here is a catalyst athletics video that has some good points you can take in. Play around with stuff till you can feel your hips/glutes as a driving force.
https://youtu.be/VhIOkojBZTE?si=zD1b7zKyj2j2ftrX
Edit: I for one also suck at the jerk so what I did was program in more jerk sessions off blocks/rack throughout the week. Also make the split position second nature.
Your dip is way too short, and you go down on the dip way too fast, you should dip with control, then explode up, record from the side, maybe you are pushing the bar forward on the jerk, that makes the jerk 100000 times harder, then focus on Landing back foot first then fron foot, but the Main thing is your dip
I might be late. But what works for me is finding where the bar is in the air. When I explode off the ground, I try to get underneath as quickly as possible like the clean. Once I feel my elbows are locked and not soft, I plant my feet. You have way more than enough time to get underneath, just seems like you’re not confident in the movement yet.
Dude. Lots of criticism here, but from a non-lifter's POV that stumbled upon this subreddit by chance, you look like an absolute beast. Good luck with your future endeavors.
Sincerely,
Random redditor passing by.
You can't come to a full stop at the end of the front squat. Power through the squat and get that weight up. You got the strength in your legs, I think you're just nervous with that much weight. Take some weight off and perfect the technique. Also, I have never done that amount, so grain of salt here.
Well, I'm in no position to give you advice, lol. I do know if you're trying to perform a personal best, do it when your body is at best, with no fatigue.
Isolate glute work more. It’ll help with this lift. Your knees bow in and out as you go through your squat. Glutes are responsible for stabilizing knees especially in these motions. Pay more attention to stabilizer muscles and your strength will increase exponentially
You took too long in the dip, I think because you over thought it.
And then you tried to push it up rather than get low and come under the bar. I used to do the exact same thing literally all the time so I know how frustrating it is 😭.
Practice dropping yourself lower into the Jerk position to get under. You might benefit from some concentric jerks from blocks. You basically start from the bottom of the dip and work on the drive and getting under. Think quick and powerful in the upwards drive. And believe it, you're gonna make it - I think sometimes it's mental block more than physical!
https://youtu.be/zird_Dil9xM?si=Ond-RjTlLCwWFuQt
I think the grip could be wider too.
Position your elbows lower when doing jerks. Closer to a vertical forearm. This will allow for more accurate/vertical force application from the upper body
Ya, your timing is definitely off. But, more importantly, you’re not getting any meaningful height on the bar. Probably cutting your drive a little too early, too, but I’m also going to tell you that the lowest hanging fruit for your progress will be to get stronger.
Time under tension = no bueno
Get set and go!
Think up and back
Get your head through as soon you can
I like to start with my chin already tucked in setup.
Big chest
Vertical dip
Knees out
Head thru
💯
I have the same exact issue and do the same exact thing, but in my case it all stems from a fear of dropping all the weight and killing myself in the process lol. But after reading all these comments i guess i gotta find a way to get some courage waaa:(
Footwork drills. When I was learning the jerk, I would watch TV in my basement and just do footwork drills over and over with tape on an old gymnastics mat that my sister had.
power jerks really help me get under the bar faster but also just really commit because it looks like you’re scared, could be from the year long wait after the clean
My cues as a noob/ intermediate with dope coaching, Greg Everett's book, and a moderate amount of autism:
Brace hard, chest up, shoulders down, everything tight. Weight in the front of heels and back of mid-foot. Dip down smooth, drive up fucking hardest, and hit the top of your head on the coin block like you're Mario to extend fully; break the fucking block with your head. Split by sliding the rear foot out sideways keeping the rear knee underneath you with the heel up and stepping out the front foot. Keep your hips square. Push yourself down, push your head forcefully through the arms, lockout with the top of your scaps engaged together, and push the bar back over your head as soon as your feet land. Never stop pushing.
Also two breaths after recovering from the clean and adjusting the bar. The purpose of the bar adjustment is to set my jerk position with shoulders up and forward. Then brace hard, chest up...... jerk
Do don't look confident in your shoulder press, grab a little lower weigh and add a few sets to your routine to build the muscle memory on how to throw the weight
When you jerk do it faster. You should really feel it...the burn. Do not hesitate to also jerk more often. When it comes to jerking I doing it like 6-8 time per day, sure there is some shafing but I started wearing protection and it helps. Good luck fellow jerker.
You need to get set and go quicker, you’re using a ton of energy waiting at the top there. Get set, get breath and go…I bet you’ll get it next time.
Thanks for the tips tho
I can’t even push press 75kg idk I feel fuckin weak on the top
Do rack/block jerks along with push press. I have a feeling it’s a familiarity thing more then a strength issue. But getting stronger is never a bad thing
Yeah I always don’t know how to coordinate my legs and my arms during the jerk.
Do with your arms what you do when you push press. Just a slight dip and up to make the bar weightless. Then just move your legs as fast as possible, this is the most important part. After that you caught the weight and your good.
Some times it come automatically. Put your body in right position and lift.Don think. When you waiting with the barbell on you you waisting energy, power and the mind makes negative thoughts. (It's too heavy, I can't lift it, I'm not in right position, e.t.c. )Right position and lift them. You got it.
you don’t have a strength issue. you have a timing and positioning issue. in the split jerk, your feet need to be set and your elbows locked out just as the bar meets its apex from your dip and drive. in this video, the bar is coming down before your feet are properly positioned, and your arms are nowhere near locked out. it’s the difference between catching a bar when it’s at zero-g versus pressing the bar to get it back up when it’s crashing back down on you with momentum.
I know close to nothing about this lift and that was pretty clear to me as well.
Try not spending an hour in between the clean and the dip … only vadim kozevnikov can make that work. Clean, couple seconds, jerk. Gotta have dat rhythm
> only vadim kozevnikov can make that work This is Yang Zhe erasure and I will not stand for it. Yang Zhe totally will though, that mf will stand there forever.
and then jerk 5 kilos more than he snatches
Clean looks good. It looks like you decided you were going to fail that jerk before you even tried it though. Commit to it. With light weight, work on getting really low and catching the bar with locked arms. Also like everyone else has said don’t spend so much time in the front rack after your clean, it’s wasting energy. I can tell you are probably nervous about the jerk so you are hesitating. Like I said earlier, commit to it.
Do you ever practice jerks from blocks or a rack? If not, definitely good to start training them on their own so you can get the hang of the movement. Your jerk will lag your clean for a bit but once you get the hang of it, it'll catch up. A few things I noticed: * It looks like you're trying to press the bar up, and that you don't shrug at the top of the drive portion of the lift. When you drive upward, you want to execute a big shrug to unload the bar right before your feet go into the split - this will result in you pushing yourself down under the bar as you split (which is good) vs trying to push-press it upward (which is bad). * Your front foot lands first, and your back foot has a significant wobble as a result. You want the opposite to happen: back foot lands just before or simultaneously with the front foot (it's almost like skipping). The back foot is where much of the stability comes from when you land. * You've should probably play with a wider grip (and lower elbows). For most people, it's ideal to reposition to a wider grip after the clean. You'll see elite lifters pop up the bar to reposition their hands - worth practicing on its own. Ways you can work on the above: * Push press to work on the timing of the shrug, and practice driving upward with a wider grip and lower elbows * Jerk balance to drill moving your front foot out while your back foot is planted * Tall jerks to practice the footwork and the action of pushing yourself down under the bar. Do these with a dowel or empty bar first to get the hang of them. They can be sort of disorienting because it'll feel like you have nowhere to go: you're literally just shrugging hard and dropping into the split. Great exercise for timing. Lastly - film yourself from the side if you can. It's often a lot easier to diagnose split jerk issues from that angle.
Thanks for all the tips! I currently don’t have access to blocks so I’ll just use power rack with lower weights.
Couple things I noticed (not a coach so just my amateur opinion) - point elbows down a little more in the dip - you kind of folded as you dipped, your chest angled down a bit. Keep as upright as possible. Mid foot balanced. If you find yourself on your toes, try to shift weight back towards your heels. Keep the dip short, enough to get tension then explode and push yourself under. - you got the bar high enough honestly, but you didn’t get under low enough or quick enough to lock out. Try some push jerk from split, really focus on dropping as you lockout. Jerks from blocks also would be good. - you did hang out for a while, you could shorten it. But I don’t think this is a strength or fatigue issue. More so technique issues with your dip and drive. Strong clean!
Thank you
Points 1 and 2 contradict each other really. If you're struggling staying upright in a dip, pointing your elbows further down is going to make that even harder.
They don’t contradict each homie. Those are both really common tips, don’t get folded in the dip, and readjusting your elbows from the front rack for the jerk. It may be harder, but it’s better positioning for the explosive upwards movement of the arms in the jerk. Think of a strict press or a push press positioning. You’re gonna have a harder time putting force into the bar to push yourself down if your elbows are parallel to the ground as opposed to perpendicular.
Yes. I didn’t really feel fatigue on top of the clean.
This person is absolutely right. The way I was taught (that worked well for me) is to have my forearms line up with the direction you want the bar to go (so up and slightly back) which would mean lowering your elbows a little bit. It shouldn't compromise your front rack position at all and you'll have more power driving that bar upwards this way. Hope this makes sense.
Like a young Clarence Kennedy
100% what I thought the second I seen
Right?! Not just the looks, but the intensity and form too
Hard to gauge the issues with the entire jerk as you abandoned the lift very early in the movement. For that reason I’ll only comment on the dip/drive and ignore the split part of the movement. It looks like you aren’t getting down under the bar enough but that may correct on its own by fixing the dip/drive. Issues I saw: - You aren’t setting your rack position to get ready for the jerk at all. You’re just leaving your arms in the same position you catch the clean in. The elbows should not be that high, bring them down and to the side of your body while maintaining the rack. Your forearms should be perpendicular with the ground, to help you drive the bar up and back. I like to set this motion during my last inhale before starting the dip. Similar to how I set my core/back/chest right before initiating a clean/snatch. Practice BTN jerks to get used to driving the bar straight up, then make adjustments in your front rack after you get the hang of that. - Your dip isn’t really a dip. It looks like you’re initiating a front squat and then trying to squat the weight up. Your knees are bending forward and you’re going too far down too slowly. Your knees should bend outwards to the side to create a lot of tension and power. The dip itself is a very short and snappy movement. You create tension quickly and then explode out of it. Transfer the energy from your legs to the bar quickly and finish with a shrug in the shoulders before you punch the bar upwards. Punching the bar from your hands should never be to transfer the jerk energy, that’s for the shoulders/rack to do. When you punch the bar with your hands is when you’re trying to lock out and push yourself under the bar.
These cues seem very helpful, I will definitely focuse on these more next time.
There's a jump at the end of your drive in the jerk. That's wasted time as you have to land and then prepare to receive the bar over head. I understand that the jump might be an artefact of trying to be aggressive with a heavy load and it guarantees that the bar will get as high as possible so you can get under it. But the end of the drive should straightaway transition to getting your feet into the split position, rather than unnecessarily float in the air. I trained without jerk blocks and jerk stands so drills I did to get myself confident with finishing the drive tall and then getting under the bar quickly: tall split jerk, jerk balance. Working lighter, you could even do clean thrusters so that it trains you to drive through the squat with momentum and quickly get into a jerk. Maybe even snatch balance will have some crossover "punching up and getting under" movement patterns.
And the bar was already descending before you've set up your split stance, so it looks like you weren't in position to receive the bar. Part of that is confidence because you might have psyched yourself out from the lift which is understandable as it's around your max effort, but the other part would be timing including losing time over the jump and unfamiliarity with the rhythm of the movement. The tall split jerk is something I found helped with confidence, even with a broomstick and empty bar. Behind the neck jerks could also help too! Keep at it man!
Aside from waiting too long, you have a problem most people have the opposite of, you’re using the arms too late. The bar is off your shoulders and your arms are still in a relaxed position. Try some paused jerks to focus on the important of exploding out the bottom and transitioning faster from leg push to arm push
Why you wait so long; you’re a wizard Harry!
You took 15-16 seconds before you even began to attempt the jerk. Idk about your weak points but it taking so long will only make you think more, and in weightlifting the more you think, the more you will doubt yourself. If you reduce the time inbetween the clean and jerk you probably could’ve hit that. Especially if you can already rack jerk it. Edit: also think of the foot work as a slide not a jump. Put all of your dip and drive force into the bar and just slide your feet out. Avoid the jump. Artem Okulov is very good at that and you should watch some of his lifts to see his technique.
Bring you hands wider for the jerk, you are very narrow and seem to have long arms so you are adding range of motion
Try readjusting your grip wider after you come up from the clean it’ll decrease the range of motion for your jerk a slight bit
It looks like you got scared when the pressure hit your upper body, I can tell you didn’t commit. Are you used to feeling that amount of weight on top of you? Training yourself by doing overhead press and getting used to that might help psychologically, which seems to be the main issue here.
u waited too long bro
1. Set for jerk: long time here and I’m not sure you ever got your upper back set. Deep breath, adjust grip. 2. Get stronger legs.
I squat 170kg ass to grass no belt no sleeves so idk if I was feeling weak or smth
What’s the speed on that and front or back? Like a grindy 170kg back may not have as much carry over as a fast 120 kg front.
I’d say my 170 wasn’t grindy at all. I front squat 143kg that was a bit grindy. But I can do 125 front squat presto fast.
What do you mean by setting my upper back? Could you explain?
So you’re taking a deep breathe, but as you’re dipping, your changing head position. Your trap is one of your cervical extensors, and also one of the big postural, supporting muscles for your shoulder girdle. If your next is extending as your dipping, your trap is putting out energy you don’t need too. Vero Beach Weightlifting has had a lift of successful jerkers with the chin lift: they’ll lift their chin a half inch to inch before starting the dip, and leave it there into the drive. Jason Bonnick comes to mind. This puts your traps/upper back muscles in a position to exert force on the bar at the end of your drive.
Thanks for the explanation!
Jason Bonnick for reference: https://m.youtube.com/watch?v=6i9Sl5RHsQY The ole Vero chin lift. It also helps to be crazy strong too.
Very knee heavy and uncontrolled dip. Also even looking at your other video you tend to lean forward as you're driving up. Btn push press, with the intention of going straight up and down can help with the leaning. Also keep your weight slightly more towards the heels. Paused jerks, with the intention of using your hips as the driving force. Also when you're just walking around your house/apt just hit some random split jerks.
What you mean is to sit down when dipping? Correct?
If your definition of sitting down is with vertical torso and straight barpath then use that mentality. Here is a catalyst athletics video that has some good points you can take in. Play around with stuff till you can feel your hips/glutes as a driving force. https://youtu.be/VhIOkojBZTE?si=zD1b7zKyj2j2ftrX Edit: I for one also suck at the jerk so what I did was program in more jerk sessions off blocks/rack throughout the week. Also make the split position second nature.
Your dip is way too short, and you go down on the dip way too fast, you should dip with control, then explode up, record from the side, maybe you are pushing the bar forward on the jerk, that makes the jerk 100000 times harder, then focus on Landing back foot first then fron foot, but the Main thing is your dip
Gotta get your wrists a bit lower in the rack position, you need elbows a bit more down and out and your palms to be under the bar
I might be late. But what works for me is finding where the bar is in the air. When I explode off the ground, I try to get underneath as quickly as possible like the clean. Once I feel my elbows are locked and not soft, I plant my feet. You have way more than enough time to get underneath, just seems like you’re not confident in the movement yet.
Yeh, I realized I always try to press the bar up which is impossible lol
I go to Pitt too, we should get a lift in together
Sure bro
Dude. Lots of criticism here, but from a non-lifter's POV that stumbled upon this subreddit by chance, you look like an absolute beast. Good luck with your future endeavors. Sincerely, Random redditor passing by.
You can't come to a full stop at the end of the front squat. Power through the squat and get that weight up. You got the strength in your legs, I think you're just nervous with that much weight. Take some weight off and perfect the technique. Also, I have never done that amount, so grain of salt here.
I cleaned 116kg before, I think I may be weaker here due to fatigue from what I did a few days before
Well, I'm in no position to give you advice, lol. I do know if you're trying to perform a personal best, do it when your body is at best, with no fatigue.
Did it look like I struggled with my clean?
It was clearly heavy, but good. You had enough height on the jerk but you need a deeper split to make it.
Back foot front foot for jerk
Isolate glute work more. It’ll help with this lift. Your knees bow in and out as you go through your squat. Glutes are responsible for stabilizing knees especially in these motions. Pay more attention to stabilizer muscles and your strength will increase exponentially
do it faster and go lower on next time
You took too long in the dip, I think because you over thought it. And then you tried to push it up rather than get low and come under the bar. I used to do the exact same thing literally all the time so I know how frustrating it is 😭. Practice dropping yourself lower into the Jerk position to get under. You might benefit from some concentric jerks from blocks. You basically start from the bottom of the dip and work on the drive and getting under. Think quick and powerful in the upwards drive. And believe it, you're gonna make it - I think sometimes it's mental block more than physical! https://youtu.be/zird_Dil9xM?si=Ond-RjTlLCwWFuQt I think the grip could be wider too.
You waited way too long. I was waiting for you to pass out.
That looks like it’s 100% mental
Position your elbows lower when doing jerks. Closer to a vertical forearm. This will allow for more accurate/vertical force application from the upper body
Ya, your timing is definitely off. But, more importantly, you’re not getting any meaningful height on the bar. Probably cutting your drive a little too early, too, but I’m also going to tell you that the lowest hanging fruit for your progress will be to get stronger.
Are your weights equal on both sides?
Time under tension = no bueno Get set and go! Think up and back Get your head through as soon you can I like to start with my chin already tucked in setup. Big chest Vertical dip Knees out Head thru 💯
I have the same exact issue and do the same exact thing, but in my case it all stems from a fear of dropping all the weight and killing myself in the process lol. But after reading all these comments i guess i gotta find a way to get some courage waaa:(
Your shoes look like sandals. Might be the problem.
They are rom4s wth
Footwork drills. When I was learning the jerk, I would watch TV in my basement and just do footwork drills over and over with tape on an old gymnastics mat that my sister had.
power jerks really help me get under the bar faster but also just really commit because it looks like you’re scared, could be from the year long wait after the clean
Are those khakis
rom4
Ecc 1
My cues as a noob/ intermediate with dope coaching, Greg Everett's book, and a moderate amount of autism: Brace hard, chest up, shoulders down, everything tight. Weight in the front of heels and back of mid-foot. Dip down smooth, drive up fucking hardest, and hit the top of your head on the coin block like you're Mario to extend fully; break the fucking block with your head. Split by sliding the rear foot out sideways keeping the rear knee underneath you with the heel up and stepping out the front foot. Keep your hips square. Push yourself down, push your head forcefully through the arms, lockout with the top of your scaps engaged together, and push the bar back over your head as soon as your feet land. Never stop pushing.
Also two breaths after recovering from the clean and adjusting the bar. The purpose of the bar adjustment is to set my jerk position with shoulders up and forward. Then brace hard, chest up...... jerk
you need to drop lower. getting low fast = easier than shoulder pressing 200+ lbs. then lock out and OH squat to the top.
Do don't look confident in your shoulder press, grab a little lower weigh and add a few sets to your routine to build the muscle memory on how to throw the weight
When you jerk do it faster. You should really feel it...the burn. Do not hesitate to also jerk more often. When it comes to jerking I doing it like 6-8 time per day, sure there is some shafing but I started wearing protection and it helps. Good luck fellow jerker.
lol
Way too long