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Exercises Movements, technique & proper execution

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Old 10-21-2014, 06:33 PM   #1
Alex Chaney
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Clean and Power Jerk

Hey does anyone have any general tips for improving this lift. I'm not competing in weightlifting and I have decent technique but I just want to hear some tips that have helped you guys with the C&J. I'm also trying to perfect the power jerk over the split jerk just for my own reasons. Pyrros Dimas is a monster btw!
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Old 10-22-2014, 10:49 AM   #2
Clint Harris
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Re: Clean and Power Jerk

Since you have decent technique, you know more than me. Mine's just 'aight'

The obvious is practice.
But I've found EMOM to work well with Jerk (only 2-3 reps as I tend to practice sloppy when hitting 5 etc). Helps me get in reps and work on speed under the bar, and doesn't interfere with other programming. Every week or so I bump the weight up a few pounds.

The single best thing I did though, was a seminar with a known weightlifter (Caleb and Kelly Williams). It was about $200 and all day. Was so awesome and would do it again (but unfortunately, now live on the other side of US). There was so much useful info in there that I forgot half of it but still know twice as much as I did before. I think everyone PRd too (not just the sub-maximal lifters either, including those that were lifting above bodyweight).
I'd suggest you go this route - find a good seminar - a good investment and will give you some items to work on that are specific to you.(especially if you ask questions).
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Old 10-23-2014, 09:34 AM   #3
Keith Miller
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Re: Clean and Power Jerk

Lots of practice, and LOTS of leg strength!! Most people doing the power jerk after the clean will be limited by leg strength more than anything. Dimas, and other lifters who competed using the power jerk, had massive back and front squats!! Other than that, extra shoulder strength and mobility to get the bar back a little, like in a split jerk, will make the overhead position more stable. Your torso should be leaned very slightly forward when you catch the bar overhead.
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Old 10-23-2014, 12:05 PM   #4
Blair Robert Lowe
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Re: Clean and Power Jerk

Power Jerk only requires more leg strength than Split Jerk if you squat to parallel or just above. You sure as hell better have excess upper body and squat strength if you are gonna be a squat jerker.

It is critical that you have decent shoulder flexibility but I can pretty much Power Jerk the same I split. It just has a smaller margin of error. I can also feel the Power Jerk more in my left wrist probably because my left shoulder isn't as flexible as my right.

I started playing around with the Power Jerk for awhile to explore and see if it would be easier on my right hip instead of split jerking all the time.

As for drills.

No duh drills would start off with the Push Press.

Another I like from the rack position, is to press under to the catch position of the power jerk. You can also play with this by initiating after being on the ball of the foot.

Paused power jerks from the dip position would be another. Pop and push under.
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