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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 02-23-2014, 10:56 PM   #5
Will Hurst
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Re: Clean and Jerk tips

When you dip (on your jerk) your knees are coming forward, forcing you to extend off of your toes and as a result you're sending the bar on a path in front of you. You caught that jerk in front of your forehead, that is why you pressed out.

When you dip you should be sending your knees out and your hips back Driving through the heals as you extend to keep the bar on path.

Last edited by Will Hurst : 02-23-2014 at 11:03 PM.
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Old 02-24-2014, 06:12 AM   #6
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   #7
Brent Latimer
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Re: Clean and Jerk tips

Quote:
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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Old 02-24-2014, 01:32 PM   #8
Will Hurst
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Re: Clean and Jerk tips

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Originally Posted by Jeff Enge View Post
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.
I guess I should have said "keep" your hips back. You're right, you don't want an exaggerated horizontal movement but you want to keep that lumbar curve through the dip and drive.

I know the obvious and easy thing to say is his split is not enough, but it's not bad and sure, he could get a little lower but it's really not the root cause of his press-out. It doesn't matter if he splits until his gooch hits the ground with Ilya-type speed, the bar is still on a horizontal plane. He will still press this lift out because his root problem lies in his dip and drive. I don't know if anyone caught that his knees also dive in (Valgus)when he begins to drive.
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