Jerks barbell: technique and possible errors

Jerks barbell - difficult exercises. Learn the correct technique and prevent the most popular mistakes - this is the main task of a beginner weightlifter. Only experienced and serious trainer will help to master the technique. Do not trust those "craftsmen" who promise to teach the technique of performance for one lesson. This is simply impossible, and besides, it is unsafe for the health of an unprepared person.

Lifting Rod

It is necessary to know how to take the initial position, in order to correctly execute the yaw of the rod. The technique is as follows:

• First it is necessary to spread the legs to the width of the shoulders;
• Hands spread as far as possible;
• Toe socks to spread apart, the whole body weight must be transferred to the heels;
• The back should be straight, so that a small deflection develops in the lower back;
• Shoulders dilute;
• Keep your head straight and look straight ahead.

Experienced weightlifters strongly recommend using a lock "lock" to raise the projectile. Thus, the bar will never slip out of the hand. Lift the bar with a sharp movement, and then quickly place it exactly over your head.

After the correct position has been occupied, the projectile needs to be lifted, transferring all weight on legs. To reduce the risk of injury, you must keep your back flat. At this stage, the projectile rises only to the level of the shins.

Correct blasting

When performing jerking exercises with a barbell, blasting is called acceleration, which is attached to the projectile.

As soon as the athlete has performed the correct lifting and the shell was at the level of the shin, he needs to move on to the next stage. First, smooth extension of legs and straightening of the body. At the same time, it is recommended, for weight relief, to stand on the toes slightly, and perform the push and pull of the bar. After that, the projectile should be exactly above the head of the weightlifter.

The sneak

A podsed can not be called a separate part of the exercise. It is relevant only at the same time as undermining. The saddle, when the barbell is performed, is done when the shell begins to rise above the head. That is, simultaneously with the lifting of the bar the athlete must sit down under it. The main thing is not to miss this moment.

It is worth remembering that the sub-neighbor will not work if the bar has already stopped in the air. You need to do this only during its movement.

For a beginner, this is a rather difficult moment, but it is the key in the exercise. In order to quickly learn how to make a saddled and easy to get up, experienced coaches recommend buying special shoes called stagnets.

Extension of the trunk after discharge

If the athlete did everything correctly, then after the landing the shell will be strictly above his head. After that you need to know how to straighten the trunk correctly. Without this, it is impossible to complete the "jerk" exercise. The technique of execution is as follows:

• Get up smoothly, slightly pushing the pelvis back.
• The back must be straight. Any excess deflection can lead to stretching or injury to the back.
• It is important to check that the bar does not fall forward and strongly back. A slight backward inclination on the technique is permissible, but the slightest deviation of the forward of the athlete can lead to the fact that the projectile simply slips out of the hands, and the athlete will drop it. Do not exclude injuries.

If a person feels that the projectile begins to outweigh it, it is better to carefully try to lower the bar to the floor.

Fixing position

After the athlete has managed to keep the projectile over his head and straighten the body after the subordinate, he needs to fix his position correctly, and, most importantly, resist the bar.

So, as already mentioned above, performing jerk barbells, at the final stage it is important to stand still. For this, athletes are recommended to strain the triceps as much as possible. Beginners do not have to worry, because you need to stand just a few seconds, and after that the shell can be released.

Lowering the projectile does not require any specific skills. The barbell should simply be thrown to the floor, while monitoring, so as not to injure yourself and others around you. The throw of the bar is made at the feet, sharply lowering the hands.

Basic Errors

As already mentioned, jerks of the barbell are not simple exercises. When only an athlete begins to master this technique, he usually makes a number of mistakes, while he seems to be doing everything right. In order to avoid their assumption, at the initial stage the process of picking up the projectile should be supervised by an experienced instructor.

So, here are just a few typical beginner's mistakes, which tries to master the pull of the rod from the floor:

• The athlete chooses too much projectile weight. This is the most basic mistake most often made by newcomers. Nobody doubts that the weight, for example, of 100 kg can be raised from the floor, but it is simply impossible to perform the correct jerk without special preparation with a bar of such mass. In addition to the violation of technology, the athlete puts his health at risk. The probability of injury is high.
• Absence of a trainer (instructor) or his wrong choice. Without the supervision of an experienced athlete it is impossible to independently study the jerks and jerks of the barbell. Moreover, the instructor should be not only experienced, but also competent. Its main task is to explain the newcomer to the essence of the exercise and check that all stages of the breakthrough are observed and performed correctly. It is difficult to find a good coach, but you can. Most often, weightlifting clubs monitor their reputation and hire only professionals.