View Full Version : Clean & Jerk form check
05-09-2013, 05:37 PM
Just looking for a little feedback on technique.
Here's an 82% lift, I come forward a bit on the clean recovery but other than that pretty representative of my technique I think
Here's a 94% lift (with a really ugly jerk) and my max clean (haven't jerked yet). The first vid is more recent, and I was focusing on keeping my upper back tight. Not so much in these 2 lifts.
05-09-2013, 08:09 PM
Driving your elbows up out of the hole might help keep your weight back but that's not much of an issue.
Try to keep that back knee a little softer and come up on the ball of your foot more with the back foot. Also try to point the toe in and keep that hip closed instead of externally rotating on the split. I suggest doing some split stance push presses (in front or behind the neck) just to get a good feel of that position. Then maybe getting to jerk balances when you start to feel more comfortable.
After the clean, try to adjust your elbows down and out to eliminate the amount of rotation you need from the shoulder on the way up and back. Also when adjusting the elbows I would recommend trying to push your palm into the bar and grip it all the way around instead of trying to jerk from the fingertips.
Greg has a couple stretches from his first book (Olympic Weightlifting: A Complete Guide for Athletes and Coaches) called the Jerk Stretch and the Bar Shoulder Stretch that can help get to this position correctly.
05-09-2013, 08:16 PM
This video is a good visual on the jerk adjustment.
05-10-2013, 07:28 AM
Thanks, that video's great. I'll work on those things.
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