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Bouncy elbows

Mon, 15 May 2017 20:36:58 GMT

Nice forum :) Okey I am terrible at jerking and have a poor lockout in the jerk - My elbows also seem to think they are springs (they are indeed independent) and bounce when ever I jerk (even wight feather weights). Do you have any thoughts on how to fix that? Best regards, Sonja

Wes Kitts
Sun, 28 May 2017 21:01:23 GMT

Thank you! It sounds like there may be some technique issues causing you to have some soft elbows. I'm going to give you some tips, but I want you to watch the Cal Strength technique video on the Jerk after as well! That way you get some visual learning as well. You'll find it on YouTube. Dip and drive: Slow, controlled, and long dip Hold your core tight and maintain a vertical position Should feel your quads load as you dip Drive the bar straight up over the ears Lockout: Punch your body straight down Think about driving yourself straight under the bar instead of driving the bar up The weight should be directly over your traps, not in front of you Your shoulders should be INTERNALLY ROTATED Your traps and upper back should carry the load of the bar Footwork: Back knee should be bent, if your leg is straight you put your foot too far back Feet should be in front of your hips and toes forward or slightly inward Back foot contacts ground a split second before front foot comes down I know it's allot, but work on the Jerk mechanics and your lockout will improve. Learning to support weight with internally rotated shoulders is definitely worth practicing with some static holds and overhead farmer carries. Reach as high as you can by shrugging your traps upward and pulling your scaps together! Best of luck to you!

Tue, 30 May 2017 09:11:31 GMT

Thank you so much for this, I apreciate your effort. I would like to send you some goodies from Iceland as a gratitude (like candy or some) if you will accept. I will work on your points and let you know how it goes. Thanks again!!

Wes Kitts
Mon, 12 Jun 2017 03:16:51 GMT

Haha I love candy! Thank you so much! Send it to: 2021 Omega Rd. Suite 120 San Ramon, CA 94583 That's the gym address. Drop by if you're ever in the states!