FuBarbell

The jerk is arguably the most violent of the 3 Olympic lifts allowing the athlete to drive a tremendous amount of load a very short amount of distance. Like the pull of the snatch and the clean, it has it’s own set of technical variances depending on where you gather your information. For example, should my elbows be up or down? Or, should I reset the feet to my pulling stance or drive straight from my receiving stance? My answers to both are which feels more comfortable (natural) and also allows the most transfer from your legs up and into the bar? This may seem open ended, but you will know if jerking isn’t your strong suit. And from there, some trial and error in corrections can be employed to then find a more suitable solution.

Aside from these variances, universal bullet points for the jerk include:

1. The bar must be supported across the top of the chest and behind the meaty landmark of the shoulder muscle. The weight should not be supported in the hands by the arms.

2. The trunk must be rigid with the lats turned on to support the weight and also transfer the energy.

3. The legs and hips must initiate and finish the drive up and into the bar before the hands and arms come in to finish the push underneath the bar.

4. Balance must be achieved by actively driving the bar up and back while the athlete steps forward and through.

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