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Exercises Movements, technique & proper execution

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Old 09-11-2009, 04:17 PM   #11
Andrew Roden
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Re: Questions re: Push Jerk

Ok here's my question. How do you catch the bar for the subsequent reps? Mine were not very elegant..
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Old 09-11-2009, 04:30 PM   #12
Lincoln Brigham
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Re: Questions re: Push Jerk

Soft knees, on the shoulders.
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Old 09-11-2009, 05:22 PM   #13
Ben Sparks
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Re: Questions re: Push Jerk

Quote:
Originally Posted by Lincoln Brigham View Post
Soft knees, on the shoulders.
Behind the head? I did all mine from the front rack position. Well, not exactly the rack but the active wrists / lower elbows position you adjust to after a clean to prepare to jerk. Yes I caught with soft knees, but in the front.
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Old 09-11-2009, 08:13 PM   #14
Ben Moskowitz
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Re: Questions re: Push Jerk

Something like this:
one clean 2 jerks 160 WFS

A good learning progression is
push press from behind the neck
push jerk from behind the neck
PP from the front
PJ from the front
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Old 09-12-2009, 05:47 PM   #15
Andrew Roden
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Re: Questions re: Push Jerk

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Originally Posted by Lincoln Brigham View Post
Soft knees, on the shoulders.
I mean what is a good cue for my arms? Just get the elbows back up quick? Like catch it on the front delts on the way down? I ended up lowering it like I'd pressed it, then awkwardly getting it back on my front delts...
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Old 09-13-2009, 05:29 PM   #16
Skylar Cook
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Re: Questions re: Push Jerk

I don't know about good cues as I'm a terrible coach, but yeah, you want to be lowering the bar perfectly vertically, moving your head out of the way, lowering onto your delts and bringing those elbows back up in front, bending your knees to absorb impact so you don't bruise your shoulders. I mean, it's not really technical (or at least not nearly so as the way up is) - just lower it in basically the opposite of a shoulder press, bending to absorb the impact, bringing the elbows up for a good rack.
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Old 09-13-2009, 05:44 PM   #17
Lincoln Brigham
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Re: Questions re: Push Jerk

Quote:
Behind the head? I did all mine from the front rack position. Well, not exactly the rack ...
In front, in exactly the front rack, not something like the rack.
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Old 09-14-2009, 06:01 AM   #18
Andrew H. Meador
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Re: Questions re: Push Jerk

On the delts, just like Lincoln said in the rack position. Not supporting it with vertical arms. You are not pressing the bar up. The form does not come easily.

When lowering it, btw, you should bend the knees, then come up while letting the arms drop the bar, then cushion the landing by bending the knees again, keeping the torso vertical the whole time. There are two knee bends on the way up, and two on the way down. Keep hand contact with the bar, but not pressure.
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Old 09-14-2009, 08:11 AM   #19
Eric Montgomery
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Re: Questions re: Push Jerk

Jerks from behind your head allow you to move more weight (good) but it's awfully hard to clean a bar up into a behind-the-head position (bad). So working jerks from the front rack is probably a more useful exercise because it transfers over to the C&J. As for the "jump," a little jump is pretty much unavoidable but you don't want to waste time in the air. If your feet aren't on the ground then your legs aren't generating any power, and you should be trying to drop under the bar at that point. Also, the heavier you go the less of a jump you'll get...200lbs racked across your delts is pretty good at nailing your feet down, whereas you'll notice yourself coming up a lot more if it's a lighter weight push jerk on a metcon.
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Old 09-16-2009, 09:40 AM   #20
Ben Sparks
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Re: Questions re: Push Jerk

>Well, not exactly the rack but the active wrists / lower elbows position you adjust to after a clean to prepare to jerk.

Quote:
Originally Posted by Lincoln Brigham View Post
In front, in exactly the front rack, not something like the rack.
Nobody jerks it overhead with wrists back at 90* and the bar on fingertips alone.
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