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View Full Version : Clean and Jerk Critique - beginner


Jeffrey McCarthy
08-07-2013, 09:02 AM
I have been told that my hips are shooting up, and it looks like I am on my toes when I drive for the jerk. Any other problems any one else see.

Also, any advice on my starting position; too high, low, should my shoulders be further over the bar or back?

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Justin Phillips
08-09-2013, 08:00 PM
First off man you've got some long legs. That's going to put you in a different position than you see in alot of textbooks. You do a pretty good job of keeping your spine angle throughout the first pull. Thats the most important thing. On the jerk 1) you weight is def moving forward on the dip (causes you to be heavy on your front foot as your moving forward), 2) your dip looks too big. I'd work on shortening the dip and trying to feel your butt dipping straight down.

Blake Barnes
08-12-2013, 03:03 PM
I agree with Justin. You do have some long legs and I think your position is fine where it is. The only thing about the first pull is that you're lifting the hips too fast and it looks like your lower back is just a little bit soft. Think about your shoulders and hips rising at the same time and keeping your chest up on that first pull. I think just doing some clean DLs and really working on engaging that back before you lift the bar off of the floor.

Also, your weight is just a tad forward on the jerk. Try to dip off of the heels with the hips straight down like Justin said. It looks like you're also over-reaching that back foot too. I recommend doing some Split Push Presses (behind the neck) to help you feel out the weight distribution between the front and back foot.

You can see Jolie doing this exercise in this video at :45.

http://youtu.be/ZFSe8uiu5Bc

Vertical shin, upright torso, soft back knee, and even weight distribution.

Jeffrey McCarthy
08-19-2013, 06:42 PM
Thanks!! I get working on the advice, and post some progress as I go.