Tuesday, January 12, 2010

Jerk Exercises - Carl Miller

incorrect order of pictures
6.) Jerk Drive - With bar resting on rack, lifter assumes position he would be in at bottom of the dip for the jerk.


1.) On Toes, Split and Recover - the lifter is positioned as he would be after the drive which takes the bar to hairline level. Elbows are a little too much to the side.


2.) On Toes, Split and Recover - Lifter has pushed himself under the weight, pushing up and out on the bar. From this position he will recover to a standing position.


3.) Push Up & Out - From height of hairline or above, lifter positions himself under the bar in vertical position, ready to push up on bar.


4.) Push Up & Out - Remaining vertical, lifter has pushed up on bar. Note elbows, shoulders and traps and compare them with the next picture.


5.) Push Up & Out - From previous position lifter has continued to push up and also OUT on the bar. Note elbows have moved not only out but a little back, and traps and shoulders are higher. This, not photo #4 position, is the strongest position to support a weight overhead.



7.) Jerk Drive - Lifter has driven the bar so it will go to hairline level. He is up on his toes.


8.) Jerk Balance - Lifter dips for the jerk from semi-split position.


9.) Jerk Balance - With the bar driven to hairline level, the lifter, leaning back, steps forward with only the front foot; back foot remains on the floor. Front foot should just clear floor, it is too high here.


10.) Push Jerk - Lifter dips to drive weight up.


11.) Push Jerk - Lifter drives off his toes straight up.


12.) Push Jerk - Lifter pushes himself under the weight, pushing up and out with the arms and shoulders.


Jerk Exercises
by Carl Miller


For this short article I would like to explain a few of the better exercises that can be used for the jerk. Four will be demonstrated by pictures. Reps of the different exercises, intensities and workloads will be discussed in future articles I shall write on training methods. Correct jerk style should be used in all full or partial motions of the exercise.


On Toes, Split and Recover

This exercise teaches awareness of pushing on extended toes, good body positioning when the bar is at its highest height, the feeling of pushing oneself under a weight, good splitting methods, good position under the bar, and strength in the recovery position.

With the bar resting on pins between supports at hairline level, the lifter is positioned on his toes as he would be after the drive which carries the bar to hairline level. With the lifter under the bar, he then recovers. During the whole exercise the lifter should have a coach or fellow lifter check for good form (as a last resort, he himself can do it) as explained earlier.


Push Up and Out

This exercise develops strength in the shoulders as needed in the part of the jerk where the lifter pushes himself under a weight. With the bar resting on the pins between the supports a hairline height or higher, the lifter pushes the bar up. As the bar gets to the extended position, the lifter continues to push up and turns his elbows out. Merely pushing the bar to the extended position is not enough. The lifter must push up farther and turn his elbows out.


Jerk Drive

This exercise develops power for the jerk and also develops the correct bottom dip position and final drive position where the lifter is extended upward on his toes. With the bar resting on the pins between the supports at a height about one inch below the regular dip of the lifter (this is to take into account the sinking in of the bar to the flesh), the lifter positions himself under the weight exactly as he would be at the bottom of the dip for the jerk. He then drives the weight off the pins so that the bar reaches hairline level. The lifter should extend on his toes. He then guides the bar down to the pins; he does not let it drop onto his shoulders. Because of the crashing of the bar on the pins, an old bar should be used.


Jerk Balance

This exercise is designed especially for the lifter who does not step forward with his front foot. A semi-split position is taken. A dip from this position is made and the weight is driven to hairline level, and then the lifter moves his front foot forward. The back foot does not move.


Jerk Push or Push Jerk

This exercise teaches the lifter to drive hard, extend all the way, pushing up and out with the shoulders and arms. It has been called many things, and even its present name is misleading since there should be no press. It should be driven to arms’ length and not pressed out. With the bar on the chest in a normal jerk position, the lifter drives the weight up high enough so that he pushes himself under the bar with no split.

There are two ideas of foot movement on during this. One is to have the feet remain stationary after going on his toes. The other is to have the feet skip to the side. With the feet skipping to the side, more weight can be handled. If the lifter extends all the way up, this might be better since more weight can be handled. If the lifter seems to be sneaking under the weight and not driving it up, then he should not have the feet going to the side.


Jerk, Eyes Closed

This is done exactly like a normal jerk taken off the rack except that the eyes are closed. It is known that a person deprived of one of his senses develops the others more fully. Many times the jerk coordination pattern is developed by doing this exercise when all else fails.



Waist Exercises for the Jerk

Back Oblique Raise

The lifter lies face down slightly on his side at a 45 degree angle, with his rear end near the end near the end of the bench and his feet well supported. He lets his body go all the way down, then raises up until his body is above parallel; he does 10-15 reps. Then he turns on the other side and does the same for 10-15 reps. He holds his hands across his chest. He puts the lotion on his skin or he gets the hose again. If more weight is needed, then he holds this weight at his chest.


Front Oblique Raise

This is done the same as the back oblique raise except the lifter lies face up.


Twisting Leg Raise

The lifter assumes a position as if he were going to do normal leg raises. He raises his knees and twists them to one side. Then he extends his legs as his body lands on that side. Now he repeats the action, twisting all the way over to the other side. This is one repetition since both sides have been acted on. He does 14-20 reps. Resistance is added by increasing the angle of incline of by putting weights on the feet.


Bent-Knee Situps

The lifter does situps with the knees well bent so that less than a 90 degree angle is formed between the upper and lower legs. The arms are across his chest. If weight is needed it is put on the chest. Increased resistance can also be gotten by increasing the angle of the incline. The lifter should not do the situps with a flat back; he should curl up, until he head touches his knees. He does 15-20 reps.


Knee-Ups

Sitting on the edge of a bench, the lifter grasps the bench leaning slightly forward, maintaining this lean as he brings his knees to his chest. He does 15-20 reps. Weight can be added to the feet for increased resistance.

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