Be sure to check the link below to find the videos used in the review of a listener’s jerk toward the end of the recording.

https://www.instagram.com/p/BuFEAFQFQSY/?utm_source=ig_share_sheet&igshid=4nol209p4lo4

Welcome back to another episode of The USA Weightlifting Podcast. This week our hosts are diving in head first on how to improve your jerk. This episode is dedicated to dissecting the jerk from the set up to the finish. We’ve got a bunch of tips coming your way, including on how to improve your positioning, some technical variations, and proper foot work for the jerk. Also, you can follow along with a review of a listener’s jerk with the provided link below, along with some other links of note for the benefit of your own jerk. Enjoy the show and be sure to leave us a review!

Topics:

07:25 - The jerk
23:05 - The dip
36:50 - “The Pez dispenser technique”
41:00 - Split depth
1:12:00 - Video Analysis

Tips for Corina’s jerk (from video analysis):
*NOTE: Many critical mistakes are made and some fundamentals ignored before the dip is even initiated. Corina exhibits a few of these mistakes, but hopefully some of these cues can help.

1. Setting a proper tempo for a consistent dip (including a more consistent depth) requires an athlete lock out the knees prior to dipping. While the knees are locked try to combine that with the action of wiggling your toes. This shifts the body to the back part of the foot which is critical in driving the bar straight up.
2. Take time to make your set up routine the SAME each time. Be thoughtful and deliberate.
3. Between sets of jerks, focus on one or two either mobility or positional drills. Corina, I recommend you do wall dips between sets. (Wall dips: placing your back flat against the wall with your feet beneath you as if you were going to dip. Practice the dip with your entire back sliding straight up down the wall.) this will help with the awareness needed to dip straight. Shoulders need to stay on top of the hips.
4. Shoulder mobility is key to handle heavy jerks and “stacking” is critical. Practicing jerk recoveries in which heavier loads are lifted will allow you to feel how to balance overhead and if there are some lingering mobility issues.
5. Pairing jerk recoveries with shoulder mobility exercises/stretching will help.

Recommended Protocol for Corina:
*To be performed as the first 3-5 warm up sets of any jerk work in program for 4 weeks; at that point reevaluation is indicated to confirm that the protocol has made improvements and/or to adjust as needed either to find more appropriate drills or to progress from the previous.

A. Behind the Neck Press and Stretch w/Narrow Grip - 5 reps at bar only
-See Demo Here https://www.instagram.com/p/BsY6iwPl4lv/?utm_source=ig_share_sheet&igshid=6crq92z771ka
B. Wall Dip - 10 reps
-See Demo Here https://www.youtube.com/watch?v=fMIr5CkMGoc
C. Split Jerk - 2-5 reps