Topic: Video: analysis of the jerk

[Eamonn Flanagan]

The attached video is of a 94kg class lifter I train with. The video contains 10 individual jerks, from the rack. The lifters training PB in the clean and jerk is in the 125-130kg range (comp PB = 122kg, i think...). The jerks in this video range from 95kg to 127.5kg, in 5kg and 2.5kg increases.

Particularly, the lifter feels he may have an issue with pelvic stability/control. Is this apparent here? Any recommendations on remedying such an issue?

The lifter is general fairly dissatisfied with his performance in the jerk so any feedback/constructive criticism would be hugely appreciated.

Sean O'Sullivan Rack Jerks

[Chris Ⓐ LeRoux]

It looks to me like sometimes this lifter is trying to finese the weight a little too much and is therefore not driving hard enough. He also seems a little inconsistent in their overhead positioning, like he hasn't found his sweet spot. My sense is that he is having trouble keeping the back straight so that the hips are directly in line with the shoulders. Perhaps some more shoulder stretching could help somewhat, and even some hip flexor stretches although I tend to think shoulder flexibility is the bigger issue, and just more practice. :)

Hope this helps. Thanks for posting the video.

[Sean O'Sullivan]

Hey Chris,
MY NAME IS Sean O Sullivan and i am the lifter in the jerk video,Think u hit the nail on the head in relation to keeping the shoulders in line with the hips in the dip. In an effort to do this I have been trying to slow down my dip and hence I think the decreased drive,also i feel a lack of abdominal strength  is causing problems in keeping straight in the dip.
Stabilty in the catch  is a problem for me partly because my back foot seems to rotate out maybe due to tight external rotators of the hip do u know any good correctional exercises for this.also besides broomstick dislocates do u suggest other stretches for the shoulders. any suggestions for any of these would be greatly appreciated

[Chris Ⓐ LeRoux]

Sean,

Your problem is actually kind of similar to what I have dealt with my entire career- excessive back arch in the jerk. When I avoid that habit, I battle the same things as you. Ab strength is critical and I have found that using a variety of different exercises is more effective than any one on its own.

I've never believed in a slow dip, but I know very effective coaches that do. I would recommend several shoulder stretches in addition to the dislocates. I will videotape my stretching routine for you. I have moved down a weight class, which I think is helping me avoid the arch I believe, and have been working on shoulder and hip flexibility a great deal and having some success I think. It will be easier than describing them all.

This site requires full and real names, so I am changing your user id to "Sean O'Sullivan" with no quotes and with the space between the first and last name. It doesn't matter if your userid is entered in lower or upper case or a combination, but the mark between your O and S will have to be there as will the space. If you prefer not to have the mark or the space, let me know and I will change it.

Sorry for the inconvenience.

[Paul LaDuke]

Sean,

To strengthen to core most people would probably prescribe tons of crunches, medicine ball work and stability ball work.  IMHO this will do you a little good and is a great maintenance program but an Oly lifter needs some big time strength and stability in all the muscles of the core in coordination.

Along with some quality ab isolation work, I would also do some overhead lunges.  Hold the bar overhead and do some walking lunges.  Load the bar with some weight if needed.  The biggest thing to concentrate on during this exercise is maintaining a very stable trunk.  Your upper body should not move at all, it must be held very stiff in order to effectively work the ab muscles that you need to work.  I would do the normal 2-3 sets of 12 to 16 lunges.  My opinion is that this exercise will strengthen your ab stability problem in your jerk.  

Another great exercise is a snatch grip overhead squat.  Again, try to maintain a stable spine throughout the range of motion.

[Eamonn Flanagan]

A quick question regarding recovering from the jerk. Is it more appropriate for the lifter to come back off the front leg as he begins his recovery or is it ok to step forward off the back leg. I know myself, I invariably step forward off the back leg, but would think this could possibly decrease the stability of the barbell over the back of the head and increase the likliehood of losing the bar forward. Any thoughts?

[Chris Ⓐ LeRoux]

Eamonn,

Yes, I teach the front foot first recovery for the reasons you mentioned.