Timing and Bounce on the Jerk
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(A Blast from the Past article originally posted on 11/18/22)
Let’s briefly address the “bounce and drive” aspect of the jerk. This applies to the split jerk, the power jerk, and the squat jerk. Note that we’re not referring to this motion as a “dip and drive” because we want the bounce of the jerk - i.e., the turnaround at the bottom of the movement - to be sharp and quick.
(Today’s topic is far more easily understood when watching it in action, so I’d strongly recommend watching the included video.)
By aiming for a short, quick, sharp bounce out of the bottom of the movement, we’re not only trying to impart as much upward momentum to the barbell as possible - we’re also endeavoring to take advantage of the flex (or whip) of the bar, and a sharp bounce does exactly this.
To achieve the proper “bounce and drive” that we’re aiming for, cue yourself “hard bounce” the next time you’re practicing your jerks. After the clean, immediately before starting the downward motion of the jerk, mentally remind yourself “hard bounce” and then try to get exactly that motion out of the bottom of the jerk.
As mentioned earlier, watching this motion in action is very helpful, so I’d recommend watching the video included earlier in this article. In the meantime, we hope this helps you get stronger and live better.
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