Tall Jerks

No, it’s not a nickname for the guys who used to take your lunch money in elementary school.

Tuesday we did a WOD involving heavy push jerks. Really heavy. A common problem with learning the push jerk is that your mind, in the previous two shoulder movements (shoulder press and push press), has been wrapped up in driving the weight UP. Unfortunately, sometimes the mind gets stuck in the UP gear when we do a push jerk.

The beauty of the efficiency of the push jerk is that we are now driving DOWN underneath the bar. The dip this time serves to unweight the bar just long enough for you to actively drive yourself under the bar with arms extended, using your legs to complete the movement.

A great way to train your mind to switch to this DOWN mode is to practice tall jerks.

To start, stand with your feet in the jumping position (feet under hips). Hold a barbell at your eye level. Without dipping, drop your body under the bar into a quarter squat or split position. The lack of the dip restricts you from push pressing the weight overhead and forces you to actively drive yourself under the bar.

Try using Tall Jerks as part of your warm up next time we do push jerks!

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~ by ruth on March 12, 2009.

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