Jerk Program 

The jerk lift is the second part of the second of two competitive exercises (snatch and clean and jerk) in Olympic weightlifting. The lifter raises the bar from the shoulders overhead after completing the first part of the exercise, the clean.

As a training exercise, it serves to develop clean & jerk: technique, strength, speed and all other necessary skills. As a standalone exercise, jerk progression can also be used in other sports to develop strength, speed, accuracy, mobility, and overhead power.

There are three most common push variations: split jerk, push jerk and squat jerk. Each of these styles has its own cons and pros. To begin with, we will analyze the basic technical elements of jerk program.

TECHNIQUE AND PHASES

Starting position in weightlifting jerk.

Feet about hip-width apart with toes slightly turned outward by 5-10°. The center of gravity is in the middle of the foot or slightly shifted to the heels, full contact of the feet with the platform. The torso is tight, the chest is open, the barbell lies on the deltoids, the arms are relaxed, the elbows are slightly turned to the sides and are in the interval of 3-4 hours of the “clock face”. 

Dip

Bend your knees slightly, keeping your torso upright and your weight on your heels. The depth of the dip in professional athletes is on average 8-12% of the height. In practice, the dip is up to 1/4 of the squat.

Drive

After reaching the optimal depth of the dip, immediately proceed to drive: powerfully and vigorously unbend your knees, remaining on a full foot, the torso remains rigid, arms are relaxed. After fully extending your legs, start pushing off against the bar with your arm, moving your feet as quickly as possible into a split or power jerk position.

Catch position

Fix and stabilize the bar above your head. It is important to keep your balance securely and smoothly collect your legs so as not to lose balance. If an athlete performs a split jerk, then the front leg should be pulled first and then the rear leg. In this case, the body should be in the most vertical position.

A feature of this jerk technique is that after the end of the drive phase, the athlete throws one leg forward and the other back and fixes the bar above his head in a lunge position.

Split jerk style has an advantage in balance, since the height of the catch of the bar is much higher, and the area of ​support is wider.

Another significant advantage of the split jerk is the ability to successfully complete a set even after small technical errors. A common mistake is not fully pushing out, after which the bar remains slightly ahead, and athletes are forced to “catch up” with it. From the position of split for many athletes, this is successful.

Speaking of the disadvantages of split jerk, it is necessary to say about the amplitude of going under the bar. In split jerk, this height is limited by the depth of the lunge at which the lifter is able to balance steadily under the heavy barbell.

Also, the disadvantage of split jerk is a more complex structure and a lot of technical nuances both in the work of the feet and in the coordination of the whole body. It is necessary to take into account in split jerk program designing.

Technical push jerk program has all the same phases as split jerk until the end of the drive phase. After the end of the drive, the athlete scatters the feet to the sides and fixes the bar above the head.

An important advantage of the push jerk is the simpler mechanics and coordination of movement: everything happens in one plane. The angles and structure of the movement have a lot in common with squats.

The downside of the push jerk is that when lifting the max, lifters are forced to meet the bar as low as possible, often in full squat. Imagine that after the hardest clean-up, the athlete performs a jerk and again finds himself in a low squat position from which he needs to get up again. Not everyone has enough energy for this.

Lightweight and middleweight lifters who push jerk usually practice during jerk workout program catching the barbell in a deep squat, which enables them to successfully lift the heaviest weights.

Technical push jerk program has all the same phases as split jerk until the end of the drive phase. After the end of the drive, the athlete scatters the feet to the sides and fixes the bar above the head.

An important advantage of the push jerk is the simpler mechanics and coordination of movement: everything happens in one plane. The angles and structure of the movement have a lot in common with squats.

The downside of the push jerk is that when lifting the max, lifters are forced to meet the bar as low as possible, often in full squat. Imagine that after the hardest clean-up, the athlete performs a jerk and again finds himself in a low squat position from which he needs to get up again. Not everyone has enough energy for this.

Lightweight and middleweight lifters who push jerk usually practice during jerk workout program catching the barbell in a deep squat, which enables them to successfully lift the heaviest weights.

This is another name for the push jerk exercise. Let this not scare the athletes: the names are different, but the exercise is one.

This pushing style is most commonly seen in light weight lifters, mostly Asians. Squat Jerk has all the same phases as split jerk until the end of the drive phase. After the end of the push, the athlete scatters the feet to the sides and falls down with maximum speed to a full squat position, where he fixes the bar above his head.