Jerk Less Than Clean?
First, you clean. Then the trouble begins.
If your jerk is lagging behind your clean, here’s what to do.
First, do more jerks overall. This means more practice, more experience, more chances to figure out better methods, more consistency, and more confidence. Just be smart and don’t overdo it to the point of elbow pain or similar.
Do more jerk variations to address your limitations—for example, power jerks and push presses for better drive and balance; pause jerks for better drive and a stronger dip; jerks behind the neck for a better drive and overhead position; push presses for a better drive, timing and upper body strength; and jerk recoveries and supports for more strength and confidence overhead.
Lower your multiple-rep jerks instead of dropping on blocks through weights you can do it safely.
Never do cleans alone—add some kind of jerk exercise to all clean variations, even if it’s only a dip variation to avoid excessive overhead work.
Add some kind of dip or rack support exercise when you squat—at the end of each set, at the end of the squat session, or even as a superset.
Do multiple jerks in warm-up sets for your clean & jerk singles. For example, 3 jerks up to 70%, then 2 jerks to 85%, then singles.
Finally, add whatever accessory work you need to support a strong, healthy overhead position, a strong, stable trunk, and a rock-solid rack position.
If your jerk is lagging behind your clean, here’s what to do.
First, do more jerks overall. This means more practice, more experience, more chances to figure out better methods, more consistency, and more confidence. Just be smart and don’t overdo it to the point of elbow pain or similar.
Do more jerk variations to address your limitations—for example, power jerks and push presses for better drive and balance; pause jerks for better drive and a stronger dip; jerks behind the neck for a better drive and overhead position; push presses for a better drive, timing and upper body strength; and jerk recoveries and supports for more strength and confidence overhead.
Lower your multiple-rep jerks instead of dropping on blocks through weights you can do it safely.
Never do cleans alone—add some kind of jerk exercise to all clean variations, even if it’s only a dip variation to avoid excessive overhead work.
Add some kind of dip or rack support exercise when you squat—at the end of each set, at the end of the squat session, or even as a superset.
Do multiple jerks in warm-up sets for your clean & jerk singles. For example, 3 jerks up to 70%, then 2 jerks to 85%, then singles.
Finally, add whatever accessory work you need to support a strong, healthy overhead position, a strong, stable trunk, and a rock-solid rack position.
