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Old 01-12-2014, 10:49 AM   #1
David Lauzurique
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Clean and Jerk tips

Hey guys so Ive been doing crossfit and olympic lifting for a year now and it's too amazing to give up.

A year ago my clean and jerk PR was just 160.
As f today My clean is at 225lbs and my jerk at 200lbs.

What I'm noticing is that I;m having a problem with locking out on my jerk. What can I do to help myself lockout better to perform a better jerk?

Here are two videos, my clean and jerk and my clean pr.

Both videos WFS

https://www.youtube.com/watch?v=5DPu5sEpFBY

https://www.youtube.com/watch?v=4PopWWD9k3U
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Old 01-12-2014, 10:54 AM   #2
Jeff Enge
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Re: Clean and Jerk tips

Simple answer for this, though not necessarily easy to do: get down further. You need a lot more of a split.
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Old 01-12-2014, 02:10 PM   #3
Keith Miller
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Re: Clean and Jerk tips

On your dip, you drift forward onto the balls of your feet, then you cut the drive. In addition, and to exacerbate matters, you don't split far enough.
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Old 01-12-2014, 05:29 PM   #4
Sean Dunston
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Re: Clean and Jerk tips

Quote:
Originally Posted by Jeff Enge View Post
Simple answer for this, though not necessarily easy to do: get down further. You need a lot more of a split.


it appears that you just want to give enough effort to get the weight overhead.
try working on getting DEEP in that split jerk. a good jerk will have you driving under the bar, as opposed to driving the weight overhead.
here are a few steps to do with tape to test it:
1) put some tape on the wall with a PVC at your front rack height
2) press the PVC overhead and mark that height with tape too
3) get as deep as you can in a split and mark that height with tape

chances are, the 3rd piece of tape will only be 3-4 inches above your front rack tape. that's how deep you need to be.
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Old 02-24-2014, 06:12 AM   #5
Jeff Enge
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Re: Clean and Jerk tips

Will, I'm with you except the hips back part. Hips are torso should be pretty close to straight up and down. If you drop your hips back you're giving the bar horizontal movement from the start.
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Old 02-24-2014, 12:59 PM   #6
Brent Latimer
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Re: Clean and Jerk tips

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Originally Posted by Sean Dunston View Post


it appears that you just want to give enough effort to get the weight overhead.
try working on getting DEEP in that split jerk. a good jerk will have you driving under the bar, as opposed to driving the weight overhead.
here are a few steps to do with tape to test it:
1) put some tape on the wall with a PVC at your front rack height
2) press the PVC overhead and mark that height with tape too
3) get as deep as you can in a split and mark that height with tape

chances are, the 3rd piece of tape will only be 3-4 inches above your front rack tape. that's how deep you need to be.
This is a great idea! I know I'm not low enough in my split, never thought of doing something this simple to show myself where I should be. Thanks Sean.
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