Jerk

Positions

on the traps near the base of the neck, like the high bar back squat position
jerk grip
the shoulder blades squeezed together along their upper inside edges - retracted and slightly upward rotated
no shrugging!
torso leaned forward slightly so that the bar is over the middle of the feet

slightly more externally rotated than in the snatch overhead position
wrists and hands somewhat relaxed, grip no tighter than necessary to maintain proper posture

forward leg - the one that feels more stable, start lungeing and first leg you move forward is probably the more stable one
stance width = squat stance or a bit wider
front foot straight or slightly turned inwards
front shin vertical or knee slightly behind the ankle
front thigh at an 20-40 degree angle relative to the floor
back leg at angle away from the body
back knee must remain unlocked, positioned behind the hips
back foot slightly turned inwards to follow the line of the lower leg
back heel elevated but nothing dramatic
torso vertical or slightly inclined forward
spine neutral, trunk pressurised, no hyperextension in the low back

stand with the feet in the drive position, trunk pressurised and tight, the bar in the jerk rack position, chest lifted, lats spread,
press the bar through the face with slight backward angle as it leaves the shoulders
pull the face back more than tilt the head to pass the bar through as it nears the chin, or even while the bar is still on the shoulders
as the bar leaves the shoulders, the elbows begin to spread out to move under the bar
torso may lean back very slightly as the bar passes the face, but usually it isn’t necessary
after the bar passed the face, push the head through the arms so that the bar is over the back of the neck in the final position
press the bar in as direct line as possible into the final position
shoulder blades squeezed together, elbows completely extended, grip relatively loose in the final position

start position same as in the press
take a second or two to settle into a solid position after breathing in and tightening the trunk
tighten the quads with knees straight but unlocked
dip by bending in the knees only to about 8-10% of height, accelerate downwards while making sure that there is no separation between the bar and the body
transition from dip to drive immediately, powerfully with trunk remaining vertical
drive straight up with legs
leg drive ends with rising on the balls of the feet, while the center of mass must remain unchanged
as legs near extension, continue pushing with the hands so that the bar doesn’t start losing speed before the hands take over
- relatively loose grip may help with not pushing with hands prematurely
once the legs finish the extension, quads need to remain tight to keep the knees straight and provide a solid platform to support the press
arms press is the same as in the press exercise
if I move the dip and drive description to the Movements section, the whole exercise would probably sum up to:
- 1. dip
- 1. drive
- 3.press

maintain the starting trunk angle throughout the whole exercise (dip, drive and receiving position)
elbows under the bar as much as possible to allow vertical press
trunk and hips moving straight down in the split