Monthly Archives: February 2016

Split Jerk or Squat Jerk…that’s the question….

The Jerk is one of the most (if not the most) difficult lifts around.

Let’s see how hard it is :

to start we execute the jerk after cleaning a heavier weight than the snatch. If we focus and study the snatch we’ll find that elite lifters (world/Olympic level lifters) can lift as fast as 150-150 m/s (meter per second)when working with intensity zone 3 (70%-80% of max) and 120-130 with zone 5 (90%-100% of max) . Wow that’s fast….., but how about the Jerk ( with lots of more weight)what’s the speed of the bar? 250 m/s to 270 m/s!!!!!!!!!!!!!!!

In order to achieve this speed we need to produce a great amount of power and technique needs to be perfect….which jerk is the most efficient?

I’m sure we’ll get tons of responses on this questions (mostly from Internet experts or as I call them overnight coaches with thousands of youtube video watching).

My answer to this question is: It’s really doesn’t matter…whatvever fits better to the lifter. We need to focus here in what is really important or what phase is important in the jerk.


The most important phase is HOW MUCH TIME LIFTER SPENDS at the bottom of the dip before initiating the drive. World and Olympic lifters (the likes of Dimas, Suleymanoglu, Taranenko, khkiasvillis,etc) spend anywhere between 0.04 to 0.08 seconds. It’s reported that the time of Yurik Vardanian (yes the father of our own Norik) was a pretty steady of 0.04 seconds. That explains his lifts of 224 Kgs at 82.5 Kg body weight.


Another important factor would be the angle of the legs in the dip (bottom of the dip) 165 degrees to 177 degrees…

By fixing or adjusting the position of the wrists we have increased the jerk of some international lifters. The wrists form and angle of 90 degrees with the ceiling…

BTW which would be the best exercise to improve the jerk:

The best extercise todo so is Jerks behinds the neck…how so?

Russian researches found out that in high levelinternational competitions the lift with the most misses was the C&J (77.3 % of all misses) the portion with highest misses was the Jerk (77.9 %).

They tried 6 differnt exrecises to fix this technical issue. The jerk behind the neck was the one with best results for the following reasons:

1.- Better control in lowering the time at the bottom of the dip (more power=more speed)

2.- The lifter uses his heels to prepare for the jerk and uses them in the drive

3.- Better  control of the position of the elbows to avoid the bar falling forward

4.- Better positioning of wrists

5.- Less injuries

6.- Can even use heavier weights!!!!!!!

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