Monday, May 10, 2010

JERK Supports

By Jim Schmitz, U.S. Olympic Weightlifting Team Coach 1980, 1988 & 1992.

"The jerk support is done by placing the bar in the rack at just above your head, maybe an inch or two above; if it is your first time I recommend 2 inches above your head. As you get better at it you lower the starting position, but not any lower than your head. You use your clean and jerk grip and your feet are hip- to shoulder-width apart. Squat directly underneath the bar with your arms extended and locked out directly above your ears, shoulders, hips, and ankles. Your arms, head, body, hips, and ankles must be directly in line under the bar in what is called the power position. The power position is the position where you catch or receive your power snatch and clean: approximately a quarter squat. Tense or tighten up all your muscles, and then stand up by pushing up with your arms and down with your legs. Practice a few times with a naked bar; then start adding weight. It will surprise you how wobbly you are at first. When you are fully erect, hold the weight for 2 seconds or so: the bar should be directly over your ears, shoulders, hips, knees, and ankles. Lower the bar under control and repeat."


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