The Jerk - Part 2

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Learning the Jerk – A Barebones Guide

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The jerk has 3 different iterations, the power jerk, the split jerk and the squat jerk -you'll see all three used on the competition platform.

Each has their use, associated benefits and pitfalls.

The methodology for each remains broadly similar. Steps 1 through 3 of this guide remain the same. The difference is in how you catch the bar.

‍Allow us to guide you through the process;

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‍Power Jerk (Push Jerk)

The power jerk is typically a tool used in training by athletes who split jerk in competition. That's because it requires the most amount of leg drive, near perfect dip and drive and has the lowest margin for error.

We utilise the power jerk as step 2 of our jerk learning progression as it teaches you the proper dip and drive mechanics, before further complicating the movement with a split stance catch.

To perform a power jerk, complete steps 1 through 3 of this guide.

Once the bar leaves the shoulders, begin pushing the barbell upwards - whilst lifting your feet, moving them outwards to a stance slightly wider than that used for the dip and drive. Punch the arms out to secure the bar overhead. You should catch the bar with legs bent, feet parallel and facing forwards or slightly out to the sides. Complete the movement by recovering to a standing position.

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Split Jerk

The ‘classic’ style – with the barbell caught in a split stance position - immortalised due to its efficiency and the ability to recover lifts you’ve c**ked-up. We’d recommend this style to anyone and everyone. We cover the ‘how-to’ in step 4.

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Squat Jerk

The squat jerk - popularised by the Chinese weightlifting team – sees the athletes drive the barbell off the shoulders and catch it in a deep (clean grip) overhead squat position.

Very cool when it goes right - and it often does for the elite Chinese weightlifting team. But that’s because they;

1. Have the correct body proportions for the lift (we’ll cover this under a separate cover);
2. Can overhead squat more than you can deadlift; and
3. Have been practicing this movement since before you were watching the Tweenies on CBBC’s.

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If you don’t tick at least 2 of the above boxes, we probably wouldn’t recommend the squat jerk for you. The margins for error are miniscule. Mobility and positional strength requirements are way beyond that of the split jerk and… you often look like a tit when it goes wrong.  

So, without further ado – lets learn how to correctly perform the jerk.

1 - The setup

• Take a strong standing position with the bar in the front rack, balance in the midfoot, and chest ‘through’ the bar.
• Keep your posture upright (and strong), sitting on active hips with the bar rotated back into the front rack position.
• Keep the hips neutral and core tight, with a mild bend in the legs and slightly “unlocked” hips.

2 - The Dip

• Keep the posture from the setup position as intact and controlled as possible.
• Keeping everything above the hips static, and the elbows high, dip down a few inches by bending the knees and keeping the hips ‘near’ the bar.
• With a tight back and core, continue dipping from the knees and hips as far as you can while (1) maintaining proper balance over the midfoot, and (2) keeping the torso upright.

3 - The Drive

• From the bottom position, keep tight and change direction, reversing the motion to drive your shoulders (and body) up ‘through’ the bar.
• Keeping the upper body static and stable, drive up to the complete extension of your legs and hips.
• Maintain upward pressure on the bar by keeping the elbows high and maintaining core and back tightness.
• Press upwards against the bar only once you’ve hit full extension and don’t rush to get your arms involved (lower body then upper body).

4 - The Split

• As you complete the drive and your feet are moved from the floor by the force, keep your feet flat and close to the floor.
• Maintain an upward force against the bar from the arms, aiming to put the bar behind your head - directly above your shoulder girdle.
• Land your back foot on the ball of the foot, keeping your torso upright and not leaning back. Your chest should remain close to the bar throughout.
• Maintain upward pressure and get your head through the bar (but don’t dive through), as your front foot lands flat with your knee directly above, or just behind, the front heel.

• Make sure you’re thinking about driving the bar up, and bringing your hips directly down - instead of forwards or backwards. Stay close to / under the bar throughout.

• Land flat with constant upward pressure on the bar and aggressive stability (put the bar in place on purpose). Try to maintain a 60/40 balance.

Typical Errors

• Performing the squat jerk because you think it will make you look cool - don't.

• Driving the bar forwards - practice the push press and maintaining balance in the mid-foot throughout the drive.

• Soft lockout - practice the push press for general strength and power jerk to improve catch timing + general arm and shoulder strength work.

• Dropping elbows in the dip - practice jerk drives and general upper back strength strength, don't let the upper back round in the dip.

• Bar separating from the shoulders in the dip - practice a slower and controlled dip. Don't drop into the dip position.

• 'Jumping' into the split - don't. Whilst the feet do leave the floor, treat this as a 'step' not a jump.

• Not waiting for the 'down' signal - when in competition, keep the bar overhead! Do NOT drop the bar before the centre TO gives you the ok.

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This 'Typical Errors' list clearly isn't exhaustive. There are many causes and several different corrections you can implement, and they'll differ from athlete to athlete. If you need some additional help with your technique, drop us a message on email at hello@stashweightlifting.com or via our social media channels.

We'll be happy to help.