Exercise to develop explosive strength and trapezius muscles. Learn all the technical aspects of execution from experienced weightlifters. This movement can be used as an independent movement or used in conjunction with a jerk. The choice of option depends on the task at hand. The jerk pulls involve the hamstrings (main load), as well as the traps, lumbar muscles, glutes, and quadriceps.
How is the jerk pull done correctly?
As with any movement, you should pay maximum attention to the technique of its execution. Place a sports equipment (barbell) on the ground and stand near it. Use a wide grip to grab the projectile. The hips should be lowered and the body weight should be concentrated on the heels. The back throughout the entire execution of the movement should be flat, the gaze is directed forward, and the chest is straightened.
Resting your heels on the ground, start slowly straightening your legs so that your arms are straightened, but the angle of inclination in the lower back does not change. When the sports equipment is at mid-thigh level, it is necessary to begin to perform the next phase of the movement.
Without stopping, straighten your hips and use acceleration to lift the projectile. It is very important that at this moment the body remains straight and the back is slightly tilted back. With the elbow joints spread apart, press, and then gently lower the bar to the ground.
You should remember that the snatch pull is a very difficult movement and beginners should wait to master it. The first step is to strengthen the muscular corset to reduce the risk of injury. It is also important to choose the correct working weight.
Jerk pull options
Actually, the only alternative is one movement - high jerk pull. When you do it, you actively work the muscles of the upper body, and the technique is very similar to the classical movement. The main difference is the participation in the work of the muscles of the arms. The initial position corresponds to that of the classical version. When the projectile takes off from the ground, you need to transfer your body weight to your heels and hold your back position until the projectile is approximately in the middle of the thigh. You should also slightly move the shoulder joints forward when the projectile begins to move from the middle of the thigh upwards.
Use your legs and hips to accelerate the bar. At the moment when the legs are straightened, spread them to the sides and spread the elbow joints. The jogging motion should be powerful and as a result, the heels are lifted off the ground. Thus, when you actively use your arms when performing the jerk pull, then the movement becomes an alternative option.
Both of the movements we talked about today are designed to increase strength and speed. You also train your arm muscles and balance. Most often, athletes perform from 2 to 5 repetitions with an apparatus weight of 70-90 percent of the maximum in the snatch. If you are using less weight, then do the movement before the basic exercises.
If you use a slow tempo movement in the eccentric phase, you can increase your pulling power. The movement is basic and highly technical. For this reason, it is advisable to master and perform it only under the supervision of an experienced trainer. This will allow you to quickly master all the technical nuances and avoid injury.
We also note the need for a high-quality warm-up. When doing warm-up sets, you can use an empty bar. Don't start doing basic sets without warm-ups. This is very important as you can avoid annoying damage.
Andrey Kozlov tells more about jerk pull training:
