This month we focus on going overhead with one of the most powerful lifts in the world: The Jerk. When performed correctly this lift is explosive and dynamic and allows the lifter to move extremely large loads overhead.
This is what coach Bill Starr has said about the jerk:
“It must be understood that jerking a heavy weight isn’t just a matter of applying raw strength to the bar, like performing a squat or deadlift. It’s knowing how to utilize several athletic attributes, such as timing, co-ordination and speed along with strength. This is exactly why the jerk is such a beneficial exercise for athletes in a wide range of sports. Jerking heavy weight is particularly beneficial to throwers in track and volleyball and basketball players who need vertical strength to excel. In addition, jerks are an asset in nearly every athletic endeavor I can think of.
When done perfectly, the jerk is an aesthetic combination of power and grace, and that’s why so many athletes take to them so readily. They’re much more than just a strengthening exercise. They’re feats of strength that require a very high degree of athleticism. Agility, timing, quickness, co-ordination and determination are needed in order to jerk a heavy poundage.”
Here are some videos on the jerk:
Adrian Bozman discusses the jerk.
Coach Burgener talks Sage Burgener through:
The Push Jerk
The Push Jerk behind the neck
The Split Jerk
The Split Jerk behind the neck
notice how little the bar moves, especially on the jerk. pyrros is ridiculous. such a good example of the bar being too heavy, so you have no choice but to drop down.