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Old 01-14-2014, 07:54 AM   #2
Paul Potter
New Member
Join Date: Aug 2012
Posts: 12

I have the same problem with my jerk holding me back, probably due to a lack of upper body strength as it's something I've neglected for a long time. But, the exercises I've been doing for a little while now, that have transferred into better Jerks, have been:

For shoulders
Dumbbell Shoulder Press
Strict Barbell press (in front of the neck and behind)
Push Press (in front of the neck and behind)

For Chest
Bench Press
Decline Push ups

For Arms
Close grip bench press
Tricep Extensions
Bicep Curls

I've found that working on all these areas has helped me feel way more stable and powerful overhead, in both snatch and C&J.

I am currently on a program that has 3 days of oly lifting a week plus a 4th day of "strength work". As you're on the strength by feel cycle you could probably tack on 1 or 2 exercises from the above list at the end of a work out.

I normally do 5 reps for 5 sets at a weight that I choose by feel, but I try and keep increasing the weights session by session.

It's important you don't push these supplementary exercises so hard that they impair your normal oly work outs.

I hope that helps
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