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Old 02-01-2012, 03:27 PM   #1
Callum Campbell
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Split Jerk Help

Just looking for some thoughts on my split jerk. My current PB is 105kg, i failed this twice this morning, but not sure why. Could be the jelly arms from Angie yesterday or the fact i was training at 6am!

http://www.youtube.com/watch?v=5E3z7GrmsW0 (wfs)
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Old 02-01-2012, 03:38 PM   #2
Lincoln Brigham
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Re: Split Jerk Help

Some observations:

You are short stepping your forward foot. It's not going out far enough and it's landing sooner than the back foot.

The dip is not straight up and down (especially on the 100kg lift); it's sending the bar forward.

Open the shoulders a bit more in the receiving position.

Stick the landing position rather than settle into it.
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Old 02-02-2012, 02:29 AM   #3
Callum Campbell
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Re: Split Jerk Help

Thanks for taking the time to comment.

Could you explain what you mean by open the shoulders up?

Thanks
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Old 02-02-2012, 06:10 AM   #4
Mike Wazowski
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Re: Split Jerk Help

Learn from Donny! (WFS)
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Old 02-02-2012, 10:22 PM   #5
John Kaupp
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Re: Split Jerk Help

Try dropping the elbows to get a more vertical forearm position to drive the bar up more.
Like Lincoln said stick the landing. When the feet hit the floor in the landing position, your body should not be going down anymore.
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Old 02-03-2012, 08:45 AM   #6
Callum Campbell
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Re: Split Jerk Help

Is there any drills to work on this John?
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Old 02-03-2012, 10:02 AM   #7
Keith Miller
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Re: Split Jerk Help

No drills, just do jerks!!! And implement the things said here!!
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Old 02-03-2012, 10:54 AM   #8
Jeremy Galo
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Re: Split Jerk Help

Quote:
Originally Posted by John Kaupp View Post
Try dropping the elbows to get a more vertical forearm position to drive the bar up more.
I'm going to completely disagree with this. In my experience, most people that drop their elbows tend to lose the bar forward even more... The bar starts resting on the wrists instead of the more powerful shelf created by the shoulders. Also, it tends to cause people to use arms during the drive portion of the jerk. The arms don't drive the bar up... they push your body DOWN.

If anything I would say drive your elbows up as much as you can (as long as you've regripped for the jerk) during the dip/drive and allow your legs to really maximize the drive to get the bar up. The arms only come into play AFTER the legs have stopped driving.
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Old 02-03-2012, 05:35 PM   #9
John Kaupp
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Re: Split Jerk Help

Jeremy-as you try to get a more vertical forearm position, the bar should still rest on the shoulders. The elbows should be down and out. True, that there are lifters that keep the elbows up and are successful. But, the jerk position should be similar to the way you would press or push press. If you are doing a vertical dip and drive with your body, the more vertical forearm aids in pushing under the bar more efficiently than high elbows.

Callum- More jerks. Start with footwork drills going from your jumping to landing position and once your feet hit the floor in the landing position, you are done lowering your body down. Also focus on your body posture (vertical torso, weight evenly distributed in your hips) and foot positioning.
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Old 02-04-2012, 09:18 AM   #10
Lincoln Brigham
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Re: Split Jerk Help

Quote:
Originally Posted by John Kaupp View Post
Jeremy-as you try to get a more vertical forearm position, the bar should still rest on the shoulders. The elbows should be down and out. True, that there are lifters that keep the elbows up and are successful. But, the jerk position should be similar to the way you would press or push press.
The problem with this is that most Crossfitters press from a position that is wholy unsuitable for the jerk. They completely give up a solid shoulder rack.
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