Your video will begin in TechniqueWOD: How to Improve Your Split Jerk Posted on Sat, 27 December 2014 in Jerk Videos by Wodnation 170 Views 0 0 Welcome back to TechniqueWOD! And in our first series vid we went over our squad technique and then we moved progressed on from there. And we moved on to the power clean technique. That’s where we want to come back. We will go over the squat mechanics of the full squat snatch and the full squat clean. But first we’re going to touch on jerks. So for those of you who are new to weightlifting, the jerk is going to look like this. You’re going to dip, you’re going to jump off the ground, you’re going to push yourself under the bar. You’re going to split your feet, you’re going to land on a high lunge position almost. Basics for your jerk. You’re going to dip just a little bit. My heels stay on the ground, my back stays vertical, my knees pushed forward. So almost bad squat mechanics. Whenever we squat we want to push our knees forward and our back totally vertical. So this is not an exception to the rule. For now we want to have a very shallow dip. Just to right here. Elbows stay very high. If you have the mobility to have your hand close around the bar and your elbows very high to hold it better, I’m going to dip here, I’m going to jump as high as I can. I’m going to push myself down until I catch. So I go here, jump up, I’m going to set myself under until I have locked out elbows and my head slightly in front of the bar and my biceps are even with my ears. So from the inside, you can see my elbows very high. When I dip, my heels are on the ground, my knees are forward, my back is vertical, and my elbows stay up. In fact, we used to teach push your elbows up as you dip. Like this. Elbows go up just a little bit. Elbows up again when I jump. So elbows up, up. So it keeps me vertical the whole time. It allows me to throw the bar slightly behind me.