Instructions
Preparation
- Grasp barbell from rack or clean
barbell from floor with overhand grip, slightly wider than shoulder
width. Position bar chest high with torso tight. Retract head
back.
Execution (Jerk)
- Inhale and position chest high with torso tight. Keeping
pressure on heels, dip body by bending knees and ankles slightly.
Explosively drive upward with legs, driving barbell up off shoulders.
Drop body downward and split one foot forward and other backward
as fast as possible while vigorously extending arms overhead.
- The split position places front shin vertical to floor with
front foot flat on floor. The rear knee is slightly bent with
rear foot positioned on toes. The bar should be positioned directly
over ears at arms length with back straight. Push up with both
legs. Position feet side by side by bringing front foot back
part way and then rear foot forward. Return to shoulders and
repeat.
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Classification
Force (Articulation)
Dynamic
- Hip
- Knee
- Ankle
- Shoulder
- Scapula & Clavicle
- Elbow
Comments
- The barbell is driven from shoulders to arms length overhead.
The lift is complete when feet are in line and bar is under control.
Also see movement in Slow
Motion.
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