Jerk Balance
Overview
The Jerk Balance exercise should only be attempted after a reasonable level of proficiency has been gained in the Split Squat. It is the next step after the Split Squat in the progression of exercises that lead to the development of the Jerk.
The exercise has two main objectives. Firstly, it will facilitate further learning of the Jerk receiving position if athletes focus on the correctness of body position, balance and stability. For this reason, athletes should be strongly encouraged to pause and remain completely still for a count of 3 in the finish position. Secondly, the exercise provides an easier way to experience movement into the Jerk receiving position. The action should be fast and comprise a drop of the body (10cm or less) and a simultaneous movement of the front foot forwards in a stabbing action that is fast and low to the ground. After each repetition, the front foot is returned to its original position.
Moving the bar from the shoulders to directly overhead is facilitated by a small upward force from legs. Weights should be kept light to ensure the beginner can focus on attaining correct body positions rather than struggling with the bar.
Summary of Coaching Points
- Grip is shoulder width
- Feet position at start in split position but a little shorter in distance between.
- Back knee starts well bent and is maintained well bent including in final receiving position.
- Back foot is straight with heel off the ground and does not move.
- Front foot moves forward approx. 10-15cm, fast and low, to facilitate movement under the bar.
- Front shin is vertical in final receiving position.
- Strong contraction of abdominal muscles, glutes and hamstrings to keep pelvis in neutral alignment
