Hello! We continue our series of lessons on the Push Jerk and today I’d like to tell you about a such small, but an extremely important element – The Esxplosion or acceleration in the Clean&Jerk.
I often see athletes who don’t even know about what is the second pull and why you really need it.
So, what is the explosion? The explosion is the focus which is supposed to accelerate the (flight of the) bar, passing the energy to the bar.
I'll show what it looks like. It is better to see something once than hear about it hundred times.
As a result of contact with the hip, the bar flies out, and at this single moment we have time to get aside and drop under the bar.
Now I’m going to explain you in detail how to do it correctly.
Take your bar using the hook grip and straighten arms.
Sit on your feet and pull the bar down to your knees. Flex your knees to the sides and pull your pelvis backward.
Check yourself with the help of next “keys”:
1.Your knees should be flexed out to the sides.
2. The feet should be turned out to the same direction as the knees.
3. Shoulders should cover the bar and your knees.
Wrong!
That’s wrong too!
Shoulders, knees and bar should be in the vertical plane.
It’s extremely important to hold the bar “locked” or work with straps, keeping your hands relaxed, and not sandwitched.
Withdraw the bar on straight arms from this position.
You get on your knees when the bar gets back and make the hit in the moment of contact between the bar and your thigh (usually in the beginning or the middle of the thigh).
Put your elbows up, keep the pelvis straight in the moment of the contact and withdraw the bar up.
You can only add getting on toes and get The EXPLOSION with the full extension.
In the Clean you don’t always need that height, but working out on The EXPLOSION with the full extension is needed.
I repeat: take the right position, derive your hands, make the hit and withdraw the bar.
If you have just started learning the explosion – try to perform this exercise as often as you can (2-3 times a week).
For those who already knows this technique – try to add disks in the next way.
The “feedback” of your bar will be increased as the result of this position of the disks.
I strongly recommend you to try doing it with straps to make this movement free.
I hope you know how to work out with straps…and if you don’t, write in comments – we’ll teach you;))
Repeat again please.
Take the initial position. Withdraw the bar aside from your body, make a hit and withdraw the bar up with your elbows.
There is a little minus when performing this exercise. You’ll know if you do it in the right way.
After the first training you’ll feel ache in the place of the explosion;))) But that's okay, that means you didn’t do it properly before.
Therefore, if you see an athlete with big bruises and torn pants in the place of the contact, be sure –that person is a weightlifter;)))
Perform the explosion, make your movement better, and lift new weights.
Have a good day! Bye!