Power Jerk with No Dip

Overview

The key objective of the Power Jerk with No Dip is to assist the athlete develop fast downward movement under the bar in the Jerk, a key aspect of skill in Olympic Weightlifting.

Key Coaching Objectives

1. Keep the weight of the bar light. An unloaded bar is a sufficient weight for the first trial of this exercise.
2. The Power Jerk is performed with no prior dip and drive action. Initially athletes may find this perturbing but with two or three sets will realise the action is quite simple.
3. Athletes should focus on fast foot movement to facilitate downward movement.
4. Arm and shoulder action to lift the bar should occur simultaneously with foot movement.
5. The athlete’s fast downward drop should result in a firmly held lockout.
6. It is recommended that athletes attempt hold completely still in the receiving position and maintain lockout for a count of 2, before rising to the finishing position.