Hello. We continue our series of lessons on the Clean&Jerk and today we’re going to analyze the Split Jerk. Let’s divide all the movement into three elements (the work of hands, footwork and Dip Drive-Push Press) and analyze each one separately. lift the bar to the chest. The bar should not lie on the chest, so we keep the elbows folded up. It is extremely important: your arm should not be sandwiched when you hold the bar on your shoulders. To check it – move your fingers while the bar lies on the chest. It is extremely important: your arm should not be sandwiched when you hold the bar on your shoulders. To check it – move your fingers while the bar lies on the chest. Strain the lower back, thereby your pelvis goes backwards. tis is start position in jerk. press the bar up and fix overhead. We bring the shoulder blades together and lift the shoulders up to do that. Repeat. Shrug your shoulders up, press, reduce shoulder blades together and pull your shoulders up. Pay attention to your wrist, it must be straight, don’t twist it back – that may cause an injury of the wrist. Proceed to the next element – footwork. I’ve prepared lines, and I’ll tell you why. We split our feet along ourselves in a Split Jerk. The athlete decides which leg is supposed to be put forward, but it is initially taught to alternate legs to develop the body proportionally. There are basic notions you need to try to observe: 1.Legs should stand on different lines, otherwise we reduce the footprint, and it’s going be hard to keep your balance. 2. Wring the front and back foot a little bit inside, thereby increasing the footprint. 3. The outer part of the front and rear knee should not be acute. The center of gravity. The weight should be distributed evenly on both legs. We train that with the next exercise.. Split your legs. Again, the one moves forward with that leg, which is better for himself, but … the principle of footwork is common. “You already know how to put your feet in a Split Jerk, considering everything I’ve told before,
Therefore, place your feet in the right way and fix the lines you’ve got with a pencil (chalk).
” When you perform exercises that I’ll show you, you have to split your legs, so they into those lines you have drawn. The body should be relaxed. Rise on your toes and split your legs from this position. We’re trying to get legs into those lines we have drawn before. Add the work of hands. The work of hands and feet should be simultaneous in the Jerk. Holding the bar on your chest, raise up on your toes and from this position drive the arms up and split your legs simultaneously. Check yourself. The foot should be turned inside. In order to remember this move it is important to do 2000 reps, for your body and head to remember it and do that automatically. After we have split our feet and fixed the bar, we begin to put our feet together. Always begin with the front leg, and then recover the back one, but your head should be drawn up, not backwards. Now we go to The Dip Drive and Push Press. The Dip Drive and Push Press is the most important move in the Jerk. Therefore, we must pay particular attention to this move and do it correctly. In the Dip Drive we sit up on a full foot and pull the pelvis backward. I always give an example: imagine that we have 330 lbs on the chest and we have to catch it up on straight arms. It’s hard to make it with your arms only, so we use the power of our legs. Due to The Dip Drive and standing up the bar picks up speed and energy that pulls it up. Our task is accompanying the bar with arms and going under it during the outfly of the bar. Let’s do it! We sit on a full foot, flex knees out, and pull the pelvis backward. Hands and feet work simultaneously, when the body is fully extended. “Additionally, we can combine with a Split Jerk Behind The Neck, and we are not distracted by the position of our hands when the bar is placed in front.” The main point of this exercise – the bar is easily fixed overhead when pushed with straight arms. The only thing we have to do is pull the shoulders up. Of course, only you can decide which way you will perform the Jerk, but before that you need to try everything. So try and find your best way. See you later, in the next video.