Goal: Jacked inner pecs and thunderous biceps

[asdfzxcv]

Thats exactly a jerk, it's a dip and drive, it is a dip similar to a push press, but then you drive under the bar and catch it at full arms' extension, there is no pressing out.

I have always been a power jerker, it just felt more natural to me from the beginning. I learned how to split jerk first, then in training tried the power jerk and I could handle a lot more weight and I just felt more comfortable with them....generally, split jerking is preferred as in competition it would allow the lifter more room for error because you can make adjustments easier in mid-lift and power jerkers tend to get called a lot for pressing out, but on an individual basis some people are just suited better to one style or another, I just prefer the power jerk, I am more of a stronger/faster lifter than I am a technically perfect lifter, so they work for me......If you start jerking, definitely learn the split jerk, it teaches the 'dip and drive' better in my opinion, then experiment with power jerks after you already know the lift and see what you think.....One thing I will NEVER be able to do in this lifetime is squat jerk, the Chinese National Team is loaded with squat jerkers, it blows my mind even thinking about it.

Just a question,what is the difference between a power jerk and a squat jerk?In the squat jerk does the lifter go deeper into the squat position then a power jerk?

 

[BiggT]

Yeah, a squat jerk is paralell or lower, many go ATF. Squat jerkers have very supple shoulders and are usually your lighter lifters who aren't very strong in the upper body. Personally, I wouldn't suggest anybody who split/power jerks to try to gain the shoulder suppleness to do these as the loss of pressing strength wouldn't be worth it and the net gains probably wouldn't work in your favor......however, for competitors who can't jerk their cleans, they are a life-saver.

I've actually seen a couple of girls squat jerk at a little private gym I'd go to on occasion to use bumper plates, they were cool, they would tell me my technique sucks and I would tell them they were as weak as the day is long, all in good fun though.

 

[asdfzxcv]

Yeah, a squat jerk is paralell or lower, many go ATF. Squat jerkers have very supple shoulders and are usually your lighter lifters who aren't very strong in the upper body. Personally, I wouldn't suggest anybody who split/power jerks to try to gain the shoulder suppleness to do these as the loss of pressing strength wouldn't be worth it and the net gains probably wouldn't work in your favor......however, for competitors who can't jerk their cleans, they are a life-saver.

I've actually seen a couple of girls squat jerk at a little private gym I'd go to on occasion to use bumper plates, they were cool, they would tell me my technique sucks and I would tell them they were as weak as the day is long, all in good fun though.

Personally,my number one problem when it comes to attempting jerks is the speed factor.I can get under a clean pretty fast and catch in a low position but I get psyched out when it comes to the jerk.It turns into a botched push press rather then a smooth dip under the bar.Do you know of any specific cues to get the form right or is it just a matter of practising it until it comes?

 

[ChinkNasty]

Personally,my number one problem when it comes to attempting jerks is the speed factor.I can get under a clean pretty fast and catch in a low position but I get psyched out when it comes to the jerk.It turns into a botched push press rather then a smooth dip under the bar.Do you know of any specific cues to get the form right or is it just a matter of practising it until it comes?

yea, I feel the same way...I can't help but press it..any suggestions? the concept of 'dipping' under a bar seems impossible without some form of press

 

[BiggT]

To start, do the split jerk, I don't like them, but for teaching/learning they really are ideal in my opinion. Then it is just dip and drive. Try to think of driving forward INTO the bar. If you've snatched, the idea of catching the bar already locked out is no goofier than snatching. You need to be explosive and you should hear your feet stomp. When jerking from the front, it is important to have a solid rack so that you can milk the leg drive and you don't bring the arms into play too early, which will make the weight feel like a ton and not allow you to get under the bar quick enough.

 

[BiggT]

Tuesday 7/11/06

Great pressing workout tonight.

Flat Bench: 135x12, 225x12, 295x5, 315x5, 345x5, 360x5, 325x8 (could have done 10 or 12 I think)

Strict Standing Overhead Press: 135x5, 185x5, 200x5, 210x5, 215x5, 200x8

Dumbell Skullcrushers : 55'sx10, 8, 8, 8

I couldn't have been happier with this workout, I was wondering why my presses felt so strong and then I weighed myself and came in at 250 and that answered my question, lol. Recovery workout tomorrow, then cleans and front squats on Thurs.

1lb of steak fajitas in a few minutes.

 

[*Bunny*]

/estro jack ...

you keepin' up with that waxin' there big guy?

 

[BiggT]

/estro jack ...

you keepin' up with that waxin' there big guy?

Absolutely....and if you're wondering, I must say I am a pretty lean 250, lol.

 

[*Bunny*]

Absolutely....and if you're wondering, I must say I am a pretty lean 250, lol.

So I've seen ... since you brought it up ... this post is
worthless without more pics ... current ones..

 

[WoNderWoMan25]

/estro jack ...

you keepin' up with that waxin' there big guy?

Thinking about how much my eyebrows hurt to be waxed - If it were my back - I'd be a big fan of Nair.

Before I /estro outta here - they do make a Nair for Men...