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LEARN TO JERK - STEP 4 - FOOTWORK DRILL

LEARN TO JERK - STEP 4:- FOOTWORK DRILL.Learn the Clean and Jerk lift from U.S. Olympic & Team USA coach, Harvey Newton. No weights should ... be used when beginners practice the necessary footwork for the split and recovery portions of the jerk. It is not important which foot the lifter moves in which direction, so experiment with either. It is vital that the front foot move about 1.5 times the length of the shoe. Initially, this should be accomplished by marking with tape or chalk on the platform. Such a step moves the forward foot out enough that the lower leg is perpendicular to the platform, providing the strongest position from which to hold heavy weights overhead. Using a dowel or PVC, quickly dip and drive overhead as in the push press and the power jerk. At the top of this drive the lifter quickly slams the front and back feet into the desired split position. The feet do not move laterally, simply one goes forward and one goes rearward. A distance of between two and three feet between the front heel and rear toes is normal. Focus on a vertical drive so the dowel ends up over the ears and shoulders when locked out and viewed from the side. The weight distribution is slightly greater on the rear leg and foot, which should be oriented straight ahead, resting only on the toes, with the back knee slightly bent. This allows the lifter to adjust in any direction should the lift be slightly out of position. Once secured, the lifter pushes straight upward and pulls the front foot rearward. One or more steps may be taken, after which the rear foot is brought forward. This should result in no horizontal movement of the barbell while overhead. It is important to practice this footwork drill several times before attempting an actual jerk with weight. Successful practice assures the lifter is familiar with the recovery process in the jerk.

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