How to Jerk, Part 2 - The Cal Strength Jerk Progression
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- เผยแพร่เมื่อ 20 ต.ค. 2024
- Part 2 of our Jerk Instructional video series continues the progression of how we teach the jerk at California Strength. In Part 1 ( • How to Jerk - The Cal ... ), we covered the first 3 phases of instruction: the military press, push press, and push jerk. Here in Part 2, we show the last 3 phases:
Phase 4 - a footwork drill to establish the proper foot positioning of the split jerk. You need to determine which foot the lifter will naturally put in front, and then determine the correct distance and angle for the foot placement before practicing the act of splitting the feet to these pre-determined positions without weight.
Phase 5 - the Jerk Pop is a neural drill designed to teach the lifter to become comfortable receiving the bar in the split position. The feet are placed in the final landing position for the split jerk, and the feet are simply replaced as the athlete makes a popping motion to simulate the catching portion of the jerk with feet in place.
Phase 6 - the full split jerk movement is performed utilizing the cues and positions that were taught in the previous phases.
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Love how tame Spencer looks in these 2 videos. He's normally such a beast haha. Good stuff cal strength :)
Excellent instructional video, Cal Strength!!! Now, all I have to do is put it into practice!! I'm 66 and just getting into this. Had my first workout with a Canadian Hall of Famer ... EVER ... the first Saturday in 2019 and won gold at the Ontario Masters Weightlifting Competition. I got one good snatch (first try at 40 kilos) and one good clean and jerk (second try at 50 kilos). All the weights went over my head. I just have a hard time locking my elbows when the weight goes overhead.
Finally! I now know why my split jerk has been feeling weird. Your how to videos have actually helped me a lot. Thanks!!
this is the simplest technical breakdown of this exercise I've seen, great video makes learning to lift the correct way easy, great job @CaliforniaStrength
I hope there's going to be a Part 3, because so far there's not enough information.
There needs to be a STRONG emphasis on speed and force. I'm from Kazakhstan, and every coach around here would make you STOMP with your feet, as loud as possible. That's single most important cue for a successful jerk. It must be taught early on, because when the weights are light, you can jerk them even without stomping or applying much power, but once you go heavy, you MUST make it as loud/forceful as possible
A friend of mine from college is from Kazakhstan, he does boxing... he was teaching me and the first thing he taught was focusing on driving your back foot into the floor when you punch! Interesting
When warming up I will usually either do sets of 2, 1 on each foot forward or sets of 4 with 2 reps each foot. I believe that this will help creating stability in both legs/hips and also help with Neuro Patterns. If you can make your uncomfortable side perform nearly the same as your BEST side, then you will probably learn how to make your GOOD side even BETTER. That's IMO. This may be that I'm a crossfitter so I look for the functional in everything and would like to be able to split both ways
Which is why a lot of lifters switch to squat-jerk or power jerk -- those variants are usually more reliable than the split. Even Rigert himself agrees that power jerk is a generally superior form of jerking.
glad you added that last comment, it's soo much harder than it looks, but I'm certainly loving trying!!! 😉
No international shipping for t-shirt? I feel the need to support you guys for all of these great vids!
Great videos! Keep them coming. Do you guys discuss nutrition?
Outstanding video. Thanks for posting
Varies from person to person, but I would say the split jerk is a more complex movement. Back when I justarted, I thought snatch was the most technical, but overtime I realized that it takes me much more time to perfect the jerk than the snatch.
Jerk is easier to learn, but hardest to master.
Awesome video! You guys are the best.
Awesome information. Thank you for posting.
great video that's what I have been waiting for.
I agree. Snatch is much easier to perfect than the Split Jerk. When you get to maximal loads, everything must be PERFECT.
Isn't it self-explanatory? You can't make a good jerk unless you move your feet really fast, and this speed and power will inevitably produce a loud stomp. At least as long as we're talking about the classic split, which is rather long. (there are also short split variations, but I consider them subvariations of the squat jerk).
Which is why the stomping/clapping sound must be taught as a cue.
What I've been looking for. !!!!
Great site, great info, tx.
EXCELLENT!! Video this is .. James Aubrey [ CSM ]
Great video thanks
Great video, thanks! 👍
Does Spencer by any chance, have flat feet? Similar position here.
Agreed. Can't argue with the Kazakh lifters!
Does always leading with the same foot cause asymmetries? If so, how should one fix this? Thanks.
Tightrope sound effects...ha!
will you teach the squat/power jerk :)?
Great videos
i have 60kg pr in normal press and in push jerk almost 70 and jerk the same.. i havent technique, i think that i should move in push press about 75 or 80 in jerk almos 90 no.. ?
Does anyone have any advice on muscle imbalances from always jerking with the same foot in front/back? Should i be jerking with both sides, or should i stick with my dominant sides?
Tbh shoudlnt be any muscle imbalances. You should be incorporating enough squats, front squats, and lunges in your weekly routine to be sure there isn't any imbalances.
surely the snatch is the most challenging
***** Hey guys, Working along with my jerk/push press and notice that every time I am feeling alot of pressure in my spine at the curvature point in my lower back. Is this a result of bad posture and weak core? Or shoulder mobility is limited?
ya get it on video and you be able to see that^ but ya core weakness..work out neutral spine
how much will it cost me to ship to portugal?
no, maybe just a higher level of stability in the lead leg.
thank you, thank you, thank you....
Spencer looks like the CS version of a Hemsworth brother haha
I feel like I'm spamming here, but anyone here in the comments live in the LA area who knows of a place like this?
Yes, I've done some research and sadly very few places (like 1-2) pop-up. Kinda shocking considering LA is a big city.
thanks for sharing, i need some jerk werk
LOL Cheeky at the end.
How do I become a jerk?
I hardly ever miss jerks, guess I don't clean enough...haha
pq?
first view
Very nice vid, thanks!!