Jerk with No Dip

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Overview

The Jerk with No Dip is a skill drill for developing fast movement under the bar. It should not be practised until the athlete has achieved a basic level of proficiency in the Jerk and demonstrates a stable receiving position.

Key coaching points

1. Use a light bar (8-15kg) at first.
2. The initial action is an upward push on the bar on arms.
3. Simultaneously, the athlete must drop into the receiving position.
4. Feet must travel fast and low to the ground and an equal distance from their start point.
5. The athlete must drop into a low receiving position with the back knee well bent.
6. The athlete should practise bracing and stability of the body in the receiving position including tightening of the abdominal muscles.