Barbell jerks are not easy exercises. To master the correct technique and prevent the most popular mistakes - this is the main task of a beginner weightlifter. Master the technique will only help an experienced and serious coach. Do not trust those "craftsmen" who promise to teach the technique of performance in one lesson. It is simply impossible, and besides, it is unsafe for the health of an unprepared person.
Barbell lift
You need to know how to take a starting position in order to correctly perform a jerk bar. The technique is as follows:
- first you need to spread your legs shoulder width apart;
- hands spread as far as possible;
- toe socks to the sides, the whole body weight should be transferred to the heels;
- the back should be straight so that a small deflection forms in the lower back;
- shoulders to part;
- keep your head straight and look away.
Experienced weightlifters strongly recommend using a “lock” grip to lift the projectile. Thus, the bar will never slip out of hand. Raise the bar with a sharp movement, and then quickly place it exactly above your head.
After the correct position has been taken, the projectile must be lifted, transferring all the weight to the legs. To reduce the risk of injury, keep your back level. At this stage, the projectile rises only to the level of the legs.
Right undermining
When performing the jerking exercise with a barbell, a blast is the acceleration that is attached to the projectile.
As soon as the athlete has completed the correct lifting and the projectile is at shin level, he needs to move on to the next stage. First, a smooth extension of the legs and straightening the body is performed. At the same time, it is recommended, to lighten the weight, stand up on your toes a little and perform a push and jerk of the bar. After this, the projectile should be exactly above the weightlifter’s head.
Crouch
Squat can not be called a separate part of the exercise. It is only relevant at the same time as undermining. Squat, when jerks are carried out by the bar, is done when the projectile begins to rise above the head. That is, at the same time as lifting the bar, the athlete should sit under it. The main thing is not to miss this moment.
It is worth remembering that the squat will not work if the bar has already stopped in the air. This should be done only during its movement.
For a beginner, this is a rather difficult moment, but it is the key to the exercise. In order to quickly learn how to do a squat and get up easily, experienced trainers recommend purchasing special shoes called rounded weights.
Extension of the torso after performing a squat
If the athlete did everything correctly, then after the squat the projectile will be strictly above his head. After that, you need to know how to straighten the torso correctly. Without this, it is impossible to complete the “jerk bar” exercise. The execution technique is as follows:
- You need to get up smoothly, slightly pushing the pelvis back.
- The back should only be straight. Any excess deflection can lead to stretching or injuring the back.
- It is important to control that the bar does not fall forward and backward. A slight tilt back in the technique is acceptable, but the slightest deviation forward of the athlete can cause the shell to simply slip out of his hands and the athlete will drop it. Injuries are not excluded.
If a person feels that the projectile begins to outweigh it, then it is better to carefully try to lower the barbell to the floor.
Position fixation
After the athlete managed to hold the projectile over his head and straighten the torso after a squat, he needs to correctly fix his position, and, most importantly, to stand with the barbell.
So, as mentioned above, performing jerks with a barbell, at the final stage it is important to stay in place. For this, athletes are advised to exert maximum triceps. Beginners do not have to worry, because you need to stand only a few seconds, and after that the projectile can be released.
Lowering the projectile does not require any specific skills. You just need to drop the barbell on the floor, keeping track of it so as not to injure yourself or others. The barbell is thrown to the legs, abruptly lowering the arms.
Main mistakes
As already mentioned, barbell jerks are not simple exercises. When only an athlete begins to master this technique, he usually makes a number of mistakes, while it seems to him that he is doing everything right. In order to avoid their assumption, an experienced instructor should control the process of raising the projectile at the initial stage.
So, here are just a few typical mistakes of a beginner who is trying to master a jerk of the bar from the floor:
- The athlete chooses too much projectile weight. This is the most basic mistake most beginners make. No one doubts that a weight of, for example, 100 kg can be lifted from the floor, but it is simply impossible to properly jerk without special preparation with a barbell of this mass. In addition to a violation of technology, an athlete puts his health at risk. High probability of injury.
- Lack of a trainer (instructor) or his wrong choice. Without the supervision of an experienced athlete, it is impossible to independently study the jerks and pushes of the bar. Moreover, the instructor must be not only experienced, but also competent. Its main task is to explain the essence of the exercise to the beginner and to ensure that all stages of the jerk are observed and performed correctly. It’s hard to find a good coach, but you can. Most often, weightlifting clubs monitor their reputation and hire only professionals.