Jerk fixes
Fixes for the jerk, from the dip to the lockout.
15 free fixes, coached by Danny Lehr
You Miss Your Jerks Out Front
The bar finishes in front of the body and you chase it forward.
The Bar Finishes Out Front, Not Actually Overhead
Leaving the bar in front of the body and calling it locked out.
Your Scaps Are Loose Overhead
No upper back engagement supporting the bar overhead.
You Default to a Bad Catch Position Under Load
Technique that holds up in warm ups and reverts to something else when it gets heavy.
Your Front Knee Lands Ahead of Your Foot
The front knee travels past the front foot on the catch.
You Cannot Find the Strong Overhead Position on Your Own
Not knowing what a reliable overhead position feels like when nobody is watching.
You Tightrope Your Split Jerk
Landing with the feet on a single line front to back, with no width between them.
You Land With Soft, Unlocked Arms
Receiving the jerk with arms that are not quite locked out.
You Are Not Stable Overhead, From Two Directions
Poor overhead stability caused by the shoulders, the midline, or both.
You Are Not Punching Under the Bar
Pressing the bar up rather than driving yourself down under it.
You Are Slow and Tentative Under the Jerk
Hesitating on the way under the bar.
Your Shoulders Are Unstable Through Range
Shoulders that hold a static position but give out when the position has to move.
Your Overhead Mobility Is the Roadblock
Not enough range to get the bar into a genuine overhead position.
You Lean Forward on the Dip
The chest travels forward during the dip, which sends the bar out of position before the drive.
You Miss Jerks From Poor Overhead Stability
The jerk gets overhead and then falls apart.