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Old 08-20-2009, 11:21 AM   #1
Matt Edwards
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Default Jerk Rack positioning

First off, I'd like to say I probably should have spent much more time in the rack positions in the vid, but figured showing how the 2 positions looked in the actual Jerk might be more beneficial.

http://www.youtube.com/watch?v=lKqJ1WCpKUY

The 1st two Rack Jerks are done from the rack position I've always done. The 2nd two Rack Jerks are done from the position I got out of what my coach has told me. He said I should be pushing my elbows out some more which will lower them, and that I should try spreading my lats some. The position feels beyond awkward and it looks/feels like the bar is sitting on top of my acromian processes. Max 1st way is 100kg and max 2nd way is 90kg, then again I've only been doing it shortly. The 2nd way feels like the bar is slipping down my shoulders on the dip because of the reduced surface area in the rack position. And no, I can't get the bar any closer to my midline, the bar is already right on my neck. So my main reason for posting, is to ask if I should stick with how I've been doing it, or what recommendations would you guys/girls give to make the 2nd way more doable?

And as a side question, what type of build on a person would benefit more from the Squat Jerk as opposed to the Split Jerk?
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Old 08-20-2009, 01:00 PM   #2
Arden Cogar Jr.
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Quote:
Originally Posted by Matt Edwards View Post
First off, I'd like to say I probably should have spent much more time in the rack positions in the vid, but figured showing how the 2 positions looked in the actual Jerk might be more beneficial.

http://www.youtube.com/watch?v=lKqJ1WCpKUY

The 1st two Rack Jerks are done from the rack position I've always done. The 2nd two Rack Jerks are done from the position I got out of what my coach has told me. He said I should be pushing my elbows out some more which will lower them, and that I should try spreading my lats some. The position feels beyond awkward and it looks/feels like the bar is sitting on top of my acromian processes. Max 1st way is 100kg and max 2nd way is 90kg, then again I've only been doing it shortly. The 2nd way feels like the bar is slipping down my shoulders on the dip because of the reduced surface area in the rack position. And no, I can't get the bar any closer to my midline, the bar is already right on my neck. So my main reason for posting, is to ask if I should stick with how I've been doing it, or what recommendations would you guys/girls give to make the 2nd way more doable?

And as a side question, what type of build on a person would benefit more from the Squat Jerk as opposed to the Split Jerk?
Matt,
Go with the 2nd position as instructed by the Coach. You need to get your elbows down and "more under" the bar during the dip. You won't lose the position of the bar if you really spead your lats and bring your front delts forward. Don't so much think spreading your lats like a bodybuilder - think bringing your front delts forward to create the place for the bar to sit solid.

You have the flexibility to do the 2nd position, so do it. When you start pushing heavier weights, the extra stability (which feels like instability right now because you're not used to it) will help immensely.

On the Split jerk/Squat Jerk question - that runs in the face of personal preference. Pick one and train it. My personal thought is that a person with strong legs and hips and longer torso benefit from squat jerks. But there are exceptions to this thought. I am trying to turn myself into a squat jerker, but I'm having a hard time. I'm a gifted squatter, but I can't push myself under a bar yet.

Good luck.

All the best,
Arden
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Old 08-20-2009, 01:06 PM   #3
Yuen Sohn
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Matt,
Yeah, really protract the scapulae and push those lats out...that should help position your shoulders to provide a more of a shelf on which to support the bar. Also, adjusting your grip (more than just your fingers and a bit of palm) should make it a bit easier.

Two examples off the top of my head (these were the first two that came to mind since I see them fairly regularly)

Musa
http://www.youtube.com/watch?v=1I_F4fy7yo0

Murray (at the 8:30 mark)
http://www.youtube.com/watch?v=cInpE5i3KbM

As for the squat jerk, I think Peter's coach mentioned somewhere that strength & flexibility in the shoulder girdle and extreme lower body strength are two critical attributes. Not sure about body types, though.

Edit: Arden beat me to it, haha.
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Old 08-20-2009, 02:12 PM   #4
Matt Edwards
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I'm practicing what you guys suggested while sitting here. When I bring the front delts more forward instead of focusing on spreading lats like a bodybuilder, it feels like I should be flexing my chest, it this correct? But, all the mass in my chest is in the lower half so I'm not really able to form that middle shelf for the bar. It's obvious when trying, seeing as one can see my clavicles VERY clearly when practicing right now.
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Old 08-20-2009, 02:23 PM   #5
Arden Cogar Jr.
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Quote:
Originally Posted by Matt Edwards View Post
I'm practicing what you guys suggested while sitting here. When I bring the front delts more forward instead of focusing on spreading lats like a bodybuilder, it feels like I should be flexing my chest, it this correct? But, all the mass in my chest is in the lower half so I'm not really able to form that middle shelf for the bar. It's obvious when trying, seeing as one can see my clavicles VERY clearly when practicing right now.

Matt, You don't really have a middle shelf for the bar. It rests on the front delts. You want to make your chest feel sort of concave or caved in - spreading your lats, bringing your front delts up and forward, creates that concavity and completely disengages the pectorial muscles.

I hope that makes sense?

All the best,
Arden
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Old 08-20-2009, 02:28 PM   #6
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It does. My next Jerk day is Saturday so I'll be sure to take plenty of vids and see how these suggestions help me.
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Old 08-22-2009, 12:09 PM   #7
Matt Edwards
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http://www.youtube.com/watch?v=lpABmaBi72w

Felt more of a strain/stretch on the wrists while putting the bar on my hands rather than fingertips, but I'm assuming this is to be expected. Things felt fairly stable. Only thing I really changed was putting the bar in my hands and the other things seemed to fall in place.
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