Fixing my lopsided jerk

Don Stevenson · 02-03-2006, 10:35 PM

Looking for some advice from the experienced O lifters out there.

I've been weightlifting as my primary sport now for about three months and i'm loving it.

My snatch is improving, my cleans are improving but my jerks suck.

One of my problems is that my right arm seems to be weaker than my left and doesn't always lockout properly (like today when i missed a 90kg C+J cause I pressed out all of about 1 inch)

Any suggestions for fixing it? More Dumbell work perhaps? HSPU? just more push press and jerks?

Mike Rosenberg · 02-06-2006, 06:18 AM

My $0.02.

Repetition is the mother of learning.

Strict OHPs.
Rack Jerks.
Push Presses.

you are on the right path.

At what % of max do you really begin to notice the disparity?

Steve Shafley · 02-06-2006, 07:16 AM

I echo what Mike mentions...practice, practice, practice.

Also, picture perfect jerks at 70% of your 1RM aren't the same as attempts with 90%+, so keep in mind that eventually you'll need to reach into the stratosphere.

Veronica Carpenter · 02-06-2006, 01:47 PM

echo...echo...echo...

practice, practice, practice...

technique, techniqe, techniue...

You know what you're doing wrong, you know where your weakness is. Focus on that when you do your jerks. Fix it during the lighter weights, work on keeping it fixed as you get heavier. I can almost guarantee that that weakness will be your downfall on PR attempts, but the more you work on it, the more you'll gradually be able to do without your form going bad.

Kevin Anderson · 02-06-2006, 04:02 PM

I'm olifting primarily these days as well and my jerk sucks too. Practicing the jerk helps of course but squats have been what really seem to make a difference for me.

Don Stevenson · 02-06-2006, 04:36 PM

I can always feel that my right arm is not as strong as my left but it doesn't affect my jerk until i get over about 95% of my max.

My coach has me doing lots of power clean plus split jerk at 70-80% of max so i guess that should take care of it.

It would also help me to get under the weight quicker in the jerk

Veronica Carpenter · 02-06-2006, 05:08 PM

Don, it wouldn't hurt to work in push presses and push jerks, even strict presses every now and then focusing on pressing/jerking with your right arm.

I can feel when I'm jerking or squatting and favoring one leg/arm over the other and have to make a concious effort to even out the workload.

Kalen Meine · 02-06-2006, 10:38 PM

Dumbell presses, anyone? One-handed jerks? If you're sure the weakness is in your upper body, remove the linkage for one side to help the other- do your jerks with the max of your weaker side, and don't count the press as a rep unless both hands get to the top at the same time. It may not be super o-lifting specific, but it seems the most direct way of fixing things.

Curt Garner · 02-07-2006, 08:28 PM

I read the title of this thread and thought maybe my wife was posting.

Don Stevenson · 02-08-2006, 12:29 AM

Yeah i'm sure a few people around here could have thought that!

It appears that my eagle eyed coach has spotted my crap jerk technique and in my new program i've got lots of remedial jerk work.

Jerks behind nech, jerk dips, push press etc

On Mondays and Wednesdays i've also got an ex olympian helping me out (basically yelling at me to split wider and move faster)

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02-03-2006, 10:35 PM	#1
Don Stevenson Affiliate Profile: Join Date: Jan 2005 Location: Sydney NSW Posts: 1,038	Looking for some advice from the experienced O lifters out there. I've been weightlifting as my primary sport now for about three months and i'm loving it. My snatch is improving, my cleans are improving but my jerks suck. One of my problems is that my right arm seems to be weaker than my left and doesn't always lockout properly (like today when i missed a 90kg C+J cause I pressed out all of about 1 inch) Any suggestions for fixing it? More Dumbell work perhaps? HSPU? just more push press and jerks?

02-06-2006, 06:18 AM	#2
Mike Rosenberg Member Profile: Join Date: Jan 2006 Location: Granger IN Posts: 75	My $0.02. Repetition is the mother of learning. Strict OHPs. Rack Jerks. Push Presses. you are on the right path. At what % of max do you really begin to notice the disparity?

02-06-2006, 07:16 AM	#3
Steve Shafley Banned Profile: Join Date: Jan 2003 Location: Saginaw MI Posts: 508	I echo what Mike mentions...practice, practice, practice. Also, picture perfect jerks at 70% of your 1RM aren't the same as attempts with 90%+, so keep in mind that eventually you'll need to reach into the stratosphere.

02-06-2006, 01:47 PM	#4
Veronica Carpenter Affiliate Profile: Join Date: Feb 2005 Location: Oroville CA Posts: 2,709	echo...echo...echo... practice, practice, practice... technique, techniqe, techniue... You know what you're doing wrong, you know where your weakness is. Focus on that when you do your jerks. Fix it during the lighter weights, work on keeping it fixed as you get heavier. I can almost guarantee that that weakness will be your downfall on PR attempts, but the more you work on it, the more you'll gradually be able to do without your form going bad.

02-06-2006, 04:02 PM	#5
Kevin Anderson Member Profile: Join Date: Feb 2004 Location: Austin Texas Posts: 180	I'm olifting primarily these days as well and my jerk sucks too. Practicing the jerk helps of course but squats have been what really seem to make a difference for me.

02-06-2006, 04:36 PM	#6
Don Stevenson Affiliate Profile: Join Date: Jan 2005 Location: Sydney NSW Posts: 1,038	I can always feel that my right arm is not as strong as my left but it doesn't affect my jerk until i get over about 95% of my max. My coach has me doing lots of power clean plus split jerk at 70-80% of max so i guess that should take care of it. It would also help me to get under the weight quicker in the jerk

02-06-2006, 05:08 PM	#7
Veronica Carpenter Affiliate Profile: Join Date: Feb 2005 Location: Oroville CA Posts: 2,709	Don, it wouldn't hurt to work in push presses and push jerks, even strict presses every now and then focusing on pressing/jerking with your right arm. I can feel when I'm jerking or squatting and favoring one leg/arm over the other and have to make a concious effort to even out the workload.

02-06-2006, 10:38 PM	#8
Kalen Meine Member Profile: Join Date: Mar 2005 Location: Denver CO Posts: 329	Dumbell presses, anyone? One-handed jerks? If you're sure the weakness is in your upper body, remove the linkage for one side to help the other- do your jerks with the max of your weaker side, and don't count the press as a rep unless both hands get to the top at the same time. It may not be super o-lifting specific, but it seems the most direct way of fixing things.

02-07-2006, 08:28 PM	#9
Curt Garner Member Profile: Join Date: Aug 2008 Location: Cottonwood Heights UT Posts: 92	I read the title of this thread and thought maybe my wife was posting.

02-08-2006, 12:29 AM	#10
Don Stevenson Affiliate Profile: Join Date: Jan 2005 Location: Sydney NSW Posts: 1,038	Yeah i'm sure a few people around here could have thought that! It appears that my eagle eyed coach has spotted my crap jerk technique and in my new program i've got lots of remedial jerk work. Jerks behind nech, jerk dips, push press etc On Mondays and Wednesdays i've also got an ex olympian helping me out (basically yelling at me to split wider and move faster)