Your video will begin in 2 Ways to Increase the Amount of Weight You Jerk - TechniqueWOD Posted on Thu, 19 March 2015 in Jerk Videos by Wodnation 7654 Views 0 0 So welcome bach to TechniqueWOD. Today Mike is going to show you bulging biceps, super wide shoulders, massive pecs, and the ever elusive diamond calves. Hi! We will talk about improving your jerk. If you can clean more than you can jerk, then this is definitely for you. Alright. We have some behind the neck jerks. There are two things we are going to talk about. Two things we’re working on. One is getting a really ideal position overhead. And the other is talking about getting on a heavier load than you can normally jerk overhead that kind of trains the nervous system. So we’re going to do two drills that really work that. The first is behind the neck jerk. First before you do the behind the neck jerk, it would be good to master the behind the neck first press. So from here, you want to try and push press first, and second you want to push press normally but the bar is at the back of your shoulders, and you dip and drive. And don’t forget. Lock that position overhead. It might feel different than your normal push press or jerk. You might find it with your shoulders behind you. Both should be over the back of your neck. If it’s not there normally, you're probably losing the weight forward and then you kinda get saggy. So once you master the first press overhead, you can move to the behind the neck jerk. So from here, you want to dip and drive. Step back and recover. Again, note where you end up overhead. Alright. What’s really good about this is you are going to have 5-10% more weight on behind the neck jerk versus the jerk. So you’ll get used to being on your heavier loads. And the other thing is you’ll be in a better position. So if it doesn’t feel like that when you do a traditional rack jerk from the front when you get overhead, the problem is you’re forward. Okay? You need to work on driving that bar more towards you and not dipping forward when in your dip. Alright. The second drill we’re going to work on is the lock out plus recovery. So this one, we want to find a rack like this. This is pretty ideal. Most CrossFit gyms are not going to have this rack and it’s okay. Next time you’re travelling and you have to drop in that local gym and they have something like this, you can be weirder than normal. So one thing we’re going to do is make sure this bar is about here on your head. You’re going to grip like you normal grip when you do a jerk and pulls bar underneath. And this would be done with a pretty heavy load. Start light and practice. And then I’m going to put my feet up and I know this is going to be for a jerk because my knee is above my ankle slightly behind. My other food is heel up the ground and turned in slightly. I’m going to lock it in nice and tight here. So I’ve got ideal overhead position and from here, I’m going to recover. So what I’m going to do first is extend my knees and come up nice and tall here. And then I’m going to start with my front foot, then my rear foot, and finish with my front foot. Practice your foot positioning during your recovery. Alright? So I’m going to do it one more time. I’m going to step underneath. Ideal position overhead. Shoulders locked in nice and tight. Reaching. Foot is out in front. I’m going to get here. I’m going to extend up to my legs. Take a step in and finish right here. You may find that at first, that you can’t do as much weight on this as you can with the normal jerk, but eventually you will work up to something even heavier. It just takes practice and then you’ll get there. The other thing, the last thing that you can do is just the lockout where you don’t have to worry about your footwork. So if you feel your footwork is really good and the thing you’re learning new is just being under a heavy load, you can set the pins even higher and what you will do is give yourself an inch or two. And you would basically get under it and stay up to here. So you will only be locking it out under a heavy load. You can put over a hundred pounds heavier than normal for a jerk. In that way, when you do a jerk, cross your PR, you’re going to feel a lot lighter. That’s about it, guys. Don’t forget to submit your questions on the blog. You can put the contact us button and I’ll show you some feedback. I’ll show you some feedback, let us know when you want information you want to know more about and don’t to forget leave comments. So if you have a questions about what I went over just saw now, leave a comment. I’ll see you all next week.