If you’re a weightlifter, you have probably heard that you should be able to Jerk more than you Clean. For a lot of us that doesn’t seem to be the case. As with the Clean and Snatch, there are some very common mistakes that lifters make. Fixing them can lead to easy kilos on the bar.
Fix Your Split Length
Just like with the Clean and Snatch, you are only going to get so far if you don’t actually get under the bar. I see a lot of lifters that want to have a very short split. It feels a lot more stable to them and is an easier position to get to for beginners because they usually have the pure strength to lift the weight as high as it needs to be.
At some point in the lifter’s career, however, the weight becomes too heavy to (essentially) push press this high. This is when a longer split helps.
You can see that a longer split means that the bar doesn’t have to travel as far in order to catch it. The bar not having to travel as far equals more weight lifted.
Fix Your Split Width
Alongside making your split longer, most lifters need to make their split wider. When lengthening their split, it is very common for a lifter to keep their feet in a straight line, like so.
Having your feet in line like this is similar to walking on a tightrope. If your landing position is like this, it is very easy to get off balance, especially when attempting a PR. Instead, you want your catch position to be more like this.
While this might not look as pretty, it is a much more stable position. The wider base of support will help the lifter to be more stable in their catch position, rather than having to chase the weight if they get off balance.
Catch the Bar in the Correct Position
It is common to see a lifter catch the Jerk with the back hyperextended or with their head back and the bar not directly overhead. This can be a problem of cuing or mobility
If it is a problem of cuing, simply think of the bar needing to be directly above the ears or to get your head through (forward) on the Jerk. If it is a problem of mobility, more specific drill and techniques need to be used to improve position. Whatever the cause, catching a bar in this position can cause a lot of strain on the shoulder, as well as missing the bar out front.
You can see the bar is directly over my head, in line with my ears. Due to this, my weight distribution is roughly 50/50. This is not only a much stronger position, but a safer one as well.
Hopefully you can see any flaws in your technique and change them as needed. Whether it be the Snatch, Clean or Jerk, these changes most likely won’t feel natural and they might not easy. They are, however, more efficient, stronger and safer. Drill them over time and you will become more comfortable with your new technique and wonder how you ever lifted any other way.