Learning the Jerk
It is important to take a long-term approach, from the very first moment that training begins, toward achieving total confidence and positional correctness in Jerk technique. Coaches should understand that the skill learning process should not be rushed. Errors that accumulate early in the learning process are hard to correct later. It is unfortunate that beginning athletes can often succeed with Jerks despite poor technique but as the athlete progresses to higher levels of qualification, the special issues described above will undoubtedly diminish the athlete’s performance potential unless appropriate attention is given to the following key learning objectives:
- A smooth and purposeful ‘dip and drive’
- Rapid and efficient movement under the bar
- Positional correctness of the body in the receiving position
- Controlled recovery to the finish position
The Dip Phase of the Jerk
Not all aspects of the Dip and Drive are well understood. Easy to understand, but not easily achieved, is the need to elevate the bar in one direction only – vertically upwards. This directional control requires an absolute avoidance of any rotation of the upper body during the dip, in other words the body must stay totally vertical as displayed in Figure 5. It is critical for the athlete to ‘bear down’ through the heels in the Dip to prevent forward movement of weight distribution to the front of the foot.
A common fault in the dip is an inability to “dip straight” (keep the torso vertical). This incorrect action, displayed in Figure 6, will send the barbell forwards. Even a slight rotation of the body will have an undesirable effect. Once the barbell is moving forwards it gains momentum and becomes very hard, and often impossible, to stop. In Figure 6 it can also be seen that the forward movement of barbell is so dramatic that even at the bottom of the dip the barbell is no longer over the base of support.
Another common fault in the jerk is forward movement of the ‘centre of pressure’ during the dip. The ‘centre of pressure’ is the effective point of application of force through the foot into the floor. Figure 7 portrays the common fault where the athlete starts the dip with the centre of pressure toward the heel but as the bottom of the dip is reached, the centre of pressure has moved forwards to the ball of the foot. The probable effect of this is forward movement of the body during the dip and as a consequence the bar gains forward momentum. This issue is also the root cause of the problem depicted in Figure 6 above.