Drive Better by Stopping Better in the Jerk
Greg Everett

Much of the ability of a lifter to elevate and accelerate the bar in the jerk is dependent on the ability to abruptly brake the downward movement of the dip to maximize the use of elastic energy of both the barbell and body. A failure to brake well will appear as the lifter “bogging down” in the dip—a slow, sluggish change of direction, often accompanied with a forward shift in balance.

Some lifters will always naturally have a greater physical ability in this respect than others, but it can be improved in any athlete through training. The most important improvement to focus on is building greater base of squat strength (with an upright posture). Additional exercises to improve both strength to support the dip and the ability to brake and change direction include:

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Greg Everett is the owner of Catalyst Athletics, head coach of the USA Weightlifting National Champion team Catalyst Athletics, author of the books Olympic Weightlifting: A Complete Guide for Athletes & Coaches and Olympic Weightlifting for Sports, director/writer/producer/editor/everything of the documentary American Weightlifting, co-host of the Weightlifting Life Podcast, publisher of The Performance Menu journal, fifth-place finisher at the USAW National Championships, masters national champion, masters American Open champion, masters American record holder in the clean & jerk, and Olympic Trials coach. Follow him on Instagram, Facebook and YouTube, and sign up for his free newsletter here.

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