This is a pivotal point where is the bar bends. This is called “jerk kickback” and it does not help you. At that same time the bar will experience another bend as the bottom of the jerk is hit. As the bar is locked out, there will be an immediate small amount of amortization under the bar as the split legs absorb the force of the bar coming down on the lifter. Continue until your arms lock out.Īt the time of lockout is where things get complicated again. Very quickly, you split your legs and push your body downwards from a bar that is still rising. As the bar completes its upward drive you simultaneously start your drop under the bar. This will be a help to you when driving upwards. When the bar does that, it exerts less downward force on you, the lifter. This drive should start just as the bar is starting the unbent part of its cycle. You must have a lot of strength in your legs to overcome the weight of the bar and start the upward jerk drive. This change of direction is done as quickly as possible. It will be moving downwards with somewhat more force than just its gravitational weight. At this point the bar will be exerting the most force on the lifter. The dip stops abruptly at the bottom of your quarter-squat and immediately you change direction, driving the bar upwards out of that dip. This is where you bend your knees to about the depth of a quarter-squat. This springiness will be utilized when doing the dip for your jerk. This is especially important if you had a difficult clean and a lot of energy has been spent on that portion of the lift. There you must fully utilize the spring in the bar in order to get the heavy weights up. In the execution of the jerk, however, things are different. The sooner it settles, the less energy you will waste. Don’t move, so that the bar can settle down. According to the rules, you must wait for the bar to stop its oscillation before you can attempt the jerk. You cannot take advantage of the bar’s springiness at this point in the lift. Remember these bars are very springy and elastic and the weight was heavy. I won’t go into all those details now except to ask you to consider that the bar may still be oscillating after the clean. After the clean and before the jerk, you will have to make sure of the position of the bar. Just as in the clean, we now have another opportunity to take advantage of the springiness of the bar in order to complete the lift.Ī little attention to the rules is required here, especially with a springy bar. You are now standing erect, the bar is racked on your shoulders, and it is time to jerk. That bounce helped you climb out of the squat. Okay, so now you have completed your clean and you caught the bounce just right on the springy bar.
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