More about the Jerk

Wow, you're not even trying anymore.

Is there a certain way to safely bring the bar back down with these? Once I bring it back down to about chest height, I flip it over and the thing practically takes my body with it. I weigh around 175 now and can do these with 120-135.

The problem is, it's beating my left shoulder to hell. I can't even do bench presses anymore b/c of it.

So anyway, I quit doing these and cleans. I wish I could do them again cause I liked them a lot.

Because he had Steve Irwin killed.

Got tired of him, stepping on his turf?

Use your legs.

I've read multiple places that a lot of injuries occur when people get lazy as they are re-racking or setting the weight down.

Do you have any video links or anything? If I bring it down and bend my legs, it'll smash into my quads. I don't think I understand what you mean.

Are you having problems getting the BB from the front squat position down to a hanging position? It is a bit awkward. Only thing I know is to make sure you keep your posterior tight and bend at the knees a little - straight may exasperate the bar trying to pull you forward/down.

Come in here, dear boy, have a cigar.

I snap the weight up to my collar bone. So it's sitting up there with my elbows forward...

Now i need to bring it back down . If I flip it down to my hips, it really hurts my shoudlers. If I bend my knees and flip it to my hips, it'll slap into my quads.

Okay, so help him w/ the clean then. He obviously can't just dump the weight.

x2

Sometimes Azfit's forehead gets a little thick.

You must instruct him. Perfectly.

Just the standard 25-45lb steel plates. It's not a powerlifting gym so I can't bash the shit out of the floor.

Maybe if I can't drop them completely I shouldn't be doing them.

Never thought about that.

Azfit, for the love of everything holy, please, PLEASE, just help the man bring the bar down safely using steel plates in a non-powerlifting gym. Surely, you haven't used bumper plates your entire life.

*backs away slowly*

I live in chicago suburbs. There's probably a ton of WL gyms here but I like the gym I'm at.

I do those exercises by Coach Dos...they're in Men's Health and he put out a book called Power Training....long story short:

Each day starts with an explosive exercise. Cleans, jerks, stuff like that. It was all fun and games until I started getting stronger. Now that I'm doing 135+ it's beating my shoulders to death.

I have a feeling that maybe real powerlifters don't hold the bar after every lift, doing 5 reps at a time. They probably drop it and start over.

Power/explosive lifting is fun isn't it, John? I've been doing a lot of it lately. I've been borrowing workouts from Crossfit. I incorporate those and some normal "bodybuilding" exercises to design my routines.

We sound like we are in similar boats. That's awesome!

Have you tried overhead squats yet? I've been doing those. I haven't gotten around to front squats yet.... well... I kinda have... I do what are called "Thrusters". It's like a front squat + push press in one motion.

It's beating your shoulders to death, becuase you haven't learned proper technique. A few sessions a month with a certified coach will fix that, and also allow you to lift alot more weight. I only weigh 190lbs right now, but I can easily outlift guys who outweight me by 20,30, 40lbs in the clean, becuase they have really bad technique. I do triples with 100kgs, and I never have shoulder problems, becuase I catch the weight properly. Call Larry Watkins at (630)-587-9363. He is the head coach for Sayre Park WLC in Chicago. I'm sure he can help you with your techniqe, or find a club near you.

Yup thats exactly the stuff I do. Overhead squats and the "thrusters" we call "Push-Presses". Super hardcore cardio from doing those!

Also doing a lot of unilateral stuff;
single arm db presses
single leg squats
single leg deadlifts

All balance exercises to work the whole body at once.

AZFIT - Thanks for the contact info. I might give 'em a buzz

Yeah... I fucked myself last year doing back squats. Haven't done them since. I do good mornings, though very light.

I've tried front squats in the past, but they always hurt my wrists. I'm just ignorant to them and don't know how to hold the bar properly.

John, the #1 thing that has helped my legs... the whole leg... quad, ham, calf, and even glutes are jump squats. Those things are kick ass. My calves have REALLY come out since starting those.

Have you ever been to the CrossFit website. Great place for exercise/workout ideas.

I've wanted to do jump squats but didnt know how. Do you hold dumbells?

And regarding grip on Front Squats, I don't do that wrist curl either. It's too painful. Here's some pictures on an alternate method to hold it. Even Dildo does this them way so you can do it too.


1) Cross your hands over each other, resting the bar inside your thumb loop.


2) Walk up to the bar with your elbows down and thumbs tucked into your collar bone


3) Push your elbows forward, resting the weight on your front delts, nestling the bar into your collarbone and thumbs


4) Final position. Bar will rest on your upperchest, thumbs, and front delts.


hope that helps enough.

Start light. I started w/ 10's. And, try to jump as high as possible (maximum power) on each rep... don't just half ass get your feet off the ground.

After doing these... I can tell w/out measurement that I can already jump a lot higher than before I started (with no weight). At least that is one measure of success with them.

And be ready for some very sore traps, as well.

Why is it better with a "clean grip"?

Because it helps loosen up the wrists over time. And let me tell you, You have NOT JO'ed until you JO with a loose wrist!