Often times people miss jerks due to a lack of overhead stability. This lack of stability might be in the shoulders, elbows, or even midline. One great fix for all of these potential causes is the jerk recovery!
A lot of jerks are missed out front! Often times the cause of this is leaning forward on the dip. The dip needs to be straight down and up to drive the bar back into the slot!
This is a great drill for those who need to work on their speed and courage in the jerk!
Thank you coach Ursula Papandrea for this drill. Also, thank you North River CrossFit in Chicago for being a fantastic host!
Learn to use your arms appropriately and punch yourself under the bar using tall jerks. This is a Barbell WOD Special Edition!
This is a GREAT drill to warm up for jerks. It can be very beneficial during the warm up for jerks from behind the neck, because it prepares the bar path from the unusual position.
To perform the drill:
- Go up on to your toes with the bar on your front rack
- This position should mirror the top of the jerk drive
- Drive the bar back and land with feet split and arms straight
- Go up in weight to the point where you feel your arms pushing you under the bar.
*You can do this same drill for push jerks. Simply land in the push jerk catch position.
To learn more about The Barbell WOD, check out thebarbellwod.com
Land in your jerk catch with solid shoulders and arms! A common problem is landing with “soft,” not quite locked out arms. This drill fixes that problem. Do a handful of light jerks starting with the bar already locked out overhead. This will teach you to be tight and locked out in the catch.
Be sure to jerk with your feet wide enough. One common error is to “tight rope” on the split jerk. This leads to instability and missed jerks. Practice your footwork with something between your feet to learn where they need to go. They should slide forward and back, not inward.
In order to be fully stable overhead, you need to learn what that position feels like. This can be a difficult task when you are training by yourself. The drill in this video shows you how to find that strong, reliable overhead position on your own.
Put your hands straight out front. Then, pull your shoulders back and pinch your shoulder blades together. Then, rotate your arms to an overhead position, leading with your pinkies. From there, feel the position your back and arms are in!
A big problem in the split jerk is landing with the front knee in advance of the foot. One great way to fix this, is to jerk from the split position. The back foot stays down, and the front foot just drives forward each time!
When the going get’s tough, people default to where they feel comfortable. In order to be comfortable in the correct jerk catch position, you need to drill it under stress! Presses from the split jerk catch position is a great way to do this.
Special thank you to Noah Ohlsen for your help this week.
Part two of our overhead stability! Keep those scaps tucked and tight! Then, internally rotate the arms a bit and push up hard to engage your traps along with the rest of your upper back.