DE Upper 4
Warm-up:
overhead squat
snatch balance
dips
shoulder press
3x4 squats (2 back squats followed by two front squats, 115,135,155)
10x2 push jerk (85,2x95,100,2x105,4x110)
3x10 face pulls (40)
3 rounds:
1 min front plank
1x10 (per arm) windmills (35# plate)
Finally figured how to jerk with my arms starting in the front squat position (elbows up and bar fully in the nook of your deltoids). I used to try holding the bar like I would for a shoulder press (elbows down, wrists locked in alignment with forearms), but if you look at any of the videos, O-lifters never hold the bar that way. Instead, the jerk starts from the ending position of the clean (or the front squat). This makes sense, cause they can jerk way more than they can shoulder press. Holding the bar this way requires a lot of wrist flexibility, and it feels like the dip and drive has to be really precise and explosive. If you get it right though, it works pretty well, and the bar flies up. Watch especially the videos of Dimas and Woolfolk.
Some more good tips here.
Updated with image (061907)
"The rack position, left, affords control and stability as opposed to holding the bar with the arms, as shown on the right."
5 comments:
Right on with the clean position jerk! When we do push jerks as part of a shoulder progression (press/push press/push jerk) it seems like the default is to keep your hands and wrists in the shoulder press position. I'd like to try it like you did next time, seems like the key is getting that explosive dip/push from the legs, with the weight on your shoulders and collarbone rather than your hands. If you get a good push from the legs, then you can get your hands positioned under bar for the lockout.
The other thing, which you hinted at, is when the weight starts gettin heavy it becomes impossible to hold it in your hands like that...
Even at relatively light weights, the shoulder press position feels uncomfortable. Not sure why, but maybe some stretching and isometric holds will help.
That would probably help a little bit, but I think the position will never be as comfortable as the cleaned position. That's actually really great advice, and I'll be sure to try it out next time.
Not sure I would use the term "comfortable" ... "less painful" seems about right.
Post a Comment