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Matt Edwards
12-09-2008, 09:03 PM
I really want to add these to my routine considering my jerk is lacking in the c&j and I heard the jump squats have great carry-over to your second pulls.

Now the question is... how much weight should one use? I'm not sure if it should be kept light enough to be as explosive as possible, or kept extremely heavy to develop more strength/power.

Brian DeGennaro
12-10-2008, 05:42 AM
How much do you squat? If you aren't squatting near 1.5x-2xBW, I'd leave them out of the routine. They are just a lot of stress on the body if your squat isn't up to par. Also, I'm sure your jerk is just lacking in technique and practice rather than strength.

Matt Edwards
12-10-2008, 07:22 AM
Not really sure where my max back squat is really. Last time I maxed I hit 215, but then again I hit 205 front squat yesterday so that 215 must have gone up to at least 225, which would be 1.5x bodyweight.

I plan on filming myself for the first time this Friday. So, I'll post the clean&jerk video over here as well to take a look at.

Mike ODonnell
12-10-2008, 09:24 AM
Not a fan of these unless using bodyweight or light resistance (like 10-20% of your BW additional). It's a high stress on your spine and can promote injury is not done correctly or done with too heavy loads. Just my opinion.....as the spine is a good thing to look out for.

Dave Van Skike
12-10-2008, 09:51 AM
friend of mine does these in the warm up/dynamic effort day but there's no reason not to do them I don't think, I find them to be not too stressful in moderation.

box jumping squat like so...keep in mind he's a freak.

225x3 jumping
315x3 "
405x3 "
455x2 "
515x1 " fast but with very little jump at the top.

585x1 regular
600 something adn change...regular.....

Brian DeGennaro
12-10-2008, 01:48 PM
Who is this friend, the bastard son of Andy Bolton and Fred Hatfield?

Greg Everett
12-10-2008, 08:35 PM
Are we talking jumping 1/4 squats in a rack type thing? Or full depth squats with a jump at the end? Two very different things. I like the former; the latter is OK for a metCon type thing, but stupid for strength/power.

With the rack things, you can go pretty damn heavy - but you can also easily go heavier than you should and really slow yourself down. Just remember that the point is to get some good weight on there, but you're wasting your time if you're not really exploding - if it's a grind, you're missing the point.

As far as spine health goes - definitely a good thing to keep intact. If you;re in a rack, you basically want to just guide the bar back down to the pins so you're not stopping the load entirely yourself - really just slowing it down enough to not jack up your rack.

And like Dave's post suggests, I wouldn't ever do more than 3s.

Dave Van Skike
12-10-2008, 09:14 PM
Who is this friend, the bastard son of Andy Bolton and Fred Hatfield?

He'll have his pro card in SM within a year. He's about 6'5" 365 so he's a big lad.

To be fair..we were just giving him shit for it on Monday because it seemed nasty and was bending the bar all to hell but it does seem to work at putting an exclamation on the effort. like Greg said, I think it's totally sensible to do these in a rack for like 1/4 squats...or Gold's Gym squats as i call them, explode up and try to slow the bar down enough not to farkle your rack pins.

Matt Edwards
12-12-2008, 03:37 PM
Are we talking jumping 1/4 squats in a rack type thing? Or full depth squats with a jump at the end?

I'd be keeping it to 1/4 squats in a power rack, exactly like the video for jumpping squat under the exercise videos.


Also, I'm sure your jerk is just lacking in technique and practice rather than strength.

Here's a link to one of today's clean&jerks
http://www.youtube.com/watch?v=bUqLo6jbfXA&feature=channel_page

any suggestions on the jerk portion?

Chris H Laing
12-12-2008, 06:19 PM
any suggestions on the jerk portion?

I think i see a lil donkey kicking, but I'll leave the analysis up to more qualified people...

Also why aren't you split jerking?

Chris Salvato
12-12-2008, 06:29 PM
i'm no expert but your technique definitely needs work. Feet are coming way too far off the ground on both techniques. The backwards jump needs to be eliminated immediately, especially since it is so drastic...you lose like -- a foot of space on the backwards jump :eek:

I'll leave more detailed analysis to the pros...

Matt Edwards
12-12-2008, 06:43 PM
I think i see a lil donkey kicking, but I'll leave the analysis up to more qualified people...

Also why aren't you split jerking?


I just recently started doing power jerks. For some reason they feel smooth than my split jerk.

And, what do you mean by donkey kicking?

Brian DeGennaro
12-12-2008, 08:34 PM
Donkey kicking is pretty much picking your feet up off the ground way too excessively, which is leading to you jumping backwards.

You definitely need to work on form and getting stronger before you think about adding in jump squats. Jump squats are pretty much used once your jerk and clean have stalled, and this is with good technique too. For a beginner like you or I, this could take months to even years after establishing a solid base for Oly.

By the way, if you're ever in Syracuse, feel free to stop by, I think i can sneak you onto the platforms at the varsity gym on campus.

Matt Edwards
12-12-2008, 09:23 PM
Donkey kicking is pretty much picking your feet up off the ground way too excessively, which is leading to you jumping backwards.

So I should be emphasizing high knees instead of feet?

Brian DeGennaro
12-13-2008, 05:35 AM
No, you should be emphasizing hitting full extension and immediately getting into that quarter squat position or full squat position.

Chris H Laing
12-13-2008, 06:10 AM
Yea, what Brian said. The jump should only be like an inch off the ground, and its just there to get your feet into the landing position.

Matt Edwards
12-13-2008, 07:36 AM
That makes more sense now. I always thought since some consider the olympic lifts vertical jumps with weights, that one should be actually jumping to get the weights higher into the air.

Chris Salvato
12-13-2008, 08:02 AM
this is true as both the O-lifts and jump achieve a violent triple extension...but the o-lifts do differ from the jump as they want to go from full extension to triple flexion quite quickly...like a split second. The feet should come less than an inch off the ground and land in the same place you took off, just with a wider stance for your squat.

its quite unique but the translation to jumping is still huge.

Greg Everett
12-13-2008, 09:45 AM
Matt -

Don't dip so far down. When you get set, take in your air, secure the torso, and sit back on your heels as far as possible. Dip without leaning forward at all, and drive back up the same way. You're pushing your hips back nd dropping your chest slightly, and the dip is too deep - you're past a point where you can reasonably expect a quick transition and fast drive.

Finish that drive all the way - keep pushing with those legs until you can't push anymore. You're quitting a bit too soon and pushing with the arms.

You do a good job of not allowing the bar to pull you forward with all the above - but that's because you still can at this weight. It won't keep working much longer.

Also, do watch the feet - stomp the heels back into the floor and don't lift the feet so much - you're sweeping them back behind you which is why you're landing on your toes and falling forward - your body stays in the same place but your feet go backward (same thing on your clean).

Matt Edwards
12-13-2008, 07:10 PM
My next clean&jerk session is either going to be Monday or Tuesday. So I'll take all this advice and see how it goes. Hopefully it helps my snatch too since I'm donkey kicking in that too a little, but only jumping back about 3 inches.

Might try split jerking since I haven't done it since recently getting my weight lifting shoes, maybe they'll feel much better now.


EDIT: Probably going to follow the CA WOD, I'll get a jerk video up when they have us do it.

Matt Edwards
12-17-2008, 04:39 PM
All the compiled advice seems to have helped quite a bit. Worked up to a 175 (pressout, but 10# PR) Rack Jerk today.

Here's a clip of the 155 single:
http://www.youtube.com/watch?v=sdBfQpquWKg

Still don't think I'm getting full extension however.