1. A seminar for analysis of methods to master weightlifting elements.
How to improve the Jerk?
This is our goal:.. {{Pause=0.5}} London 2012 & later:... {{Pause=0.5}} Lets bring medals home..... {{Pause=0.5}}
Bringing medals home, could be possible only when all of us will contribute..... {{Pause=0.5}} Those trainers present here, as well as others working hard, with their athletes to make progress. All of us are capable and willing to contribute, by applying together our knowledge, experience and drive {{Pause=0.25}} to bringing into reality the bright vision of the future of Olympic weightlifting in the United States. {{Pause=0.5}}
We need to have a plan, and proven methods of working together for many years to come ....{{Pause=1}}
This presentation, is my contribution to this goal!...

2. Mastering the Jerk
The focus of our meeting today is how to teach the jerk. I will share with you my hands on experience by:
defining the key exercises
showing the order of using them
sharing methods of applying them
We will present some selected exercises in more detail as they proved to be very helpful for learning the jerk. In addition we will provide detailed descriptions of those key exercises.
This presentation will be available on my website at

3. 13 Key Exercises for the Beginners
Standing up – starting position to the jerk
Press (demo)
Half squat (deep extend of half squat)
Push press (demo)
Jump (demo)
Power jerk
Split squat
Return
Jump into split
Press in split
Jerk in split
Split
Jerk

4. Mastering the clean part before the jerk
The basics
Mastering the clean part before the jerk
Preparatory work should be started earlier
increase joints movement range
improve coordination of movements
train with a partner-lifter to stretch
use stick and rubber bands
use selected gymnastics equipment

5. Exercise 1 – Standing up
DESCRIPTION
The bar rests tightly on the deltoid muscles and on the clavicle. The grip width may be identical with that of used for the clean, but it could he wider (the grip width may he changed after the completion of the clean). Apparently, the height of the jerk can be lower, when a wider grip is used. It may therefore seem to be logical that the wider the grip used is the better. In order to find the optimal grip width, one should keep in mind that the pushing force of the arms strongly decreases if the distance between the grips is increased above a certain limit. Before descending into the half squat position, the trunk should be in vertical position, the shoulders are somewhat lifted up, the arm extensors are slightly tense, the angle between the lower arm and the horizontal plain is on average 44° (42—46°). Such an angle is the most optimal for the exertion of the pushing force. Maintaining the hook-grip during the jerk is not practical because it will limit the mobility of the wrist-joint (i.e. inhibits the necessary backward bending of the wrist). The thigh and trunk extensor muscles, furthermore the buttock muscles are in pre-contraction. The head looks forward and slightly up, which position should be maintained throughout the execution of the jerk.

6. Exercise 2 – Press DESCRIPTION
This starting position corresponds slightly to the jerk before starting the half squat except that the elbows are kept somewhat lower here. In the final position the arms are completely extended and the execution must be based entirely on the strength of the arms which are exerted approximately along the trajectory of the jerk.

7. Exercise 3 – Half squat (deep extend of half squat)
DESCRIPTION
Bent your legs as if you are about to seat. At the same time the coach who is standing upfront helps by pressing in the groin area to monitor the movement direction.
After the completion of the standing up, but before descending into the half squat, the lifter takes a few breaths, and then after taking a last, sub-maximal breath, stops breathing and slightly lifts up the rib cage. Simultaneously the trunk erector muscles become tenser The head looks forward and slightly up. The descending into the half squat starts with the simultaneous bending of the legs, during which movement the trunk maintains its vertical position; perhaps it may minimally deviate forward or backward (nevertheless, such deviation cannot be accepted in the later movement phase).
The centre of mass of the lifter-barbell kinetic unit is approximately in line with the last digit of the large toe. The extent of half squat is on average 10% (8-12%) of the body height. If it is shorter than this, the path length is insufficient for the vertical acceleration of the weight, which is induced by the legs. If, however, it is longer than 10% the acceleration of the weight requires too much strength and thus it will be uneconomical. At the lower deadlock position of the half squat, the optimal angle of the hip-joint is on average 140° ( °), the angle of the knee-joint is 135° ( °), whereas the angle of the ankle-joint is 50° (49-51°)
The downward velocity of the half squat gradually increases with a smooth pace, reaches its maximum, which is m/s and then gradually decreases until the downward movement stops for a moment at the lower deadlock position, where the velocity and acceleration respectively becomes zero.

8. Exercise 4 – Push Press DESCRIPTION
The spatial parameters of the starting position are identical to that of the half squat before the jerk (the straddle, the shoulders, the angle between the lower arm and the horizontal plain, etc) Following an intermediate breath, the lifter halts breathing and dips vertically the body by bending the knees. The depth of the half squat is about 10% of the height of the lifter, its rhythm and velocity is largely similar to that of the above mentioned exercises. At the lower deadlock position, the lifter halts abruptly the downward movement and without waiting extends the legs aggressively.
This is the vertical transmission of power, which last until the barbell reaches the upper deadlock of the toe position. The height and the duration of the tiptoe position are considerably higher and longer respectively than that of the clean and jerk.
As the result of the intensive vertical power transmission via the legs and then by the vertical work of the arms, the barbell detaches from the shoulders at the upper deadlock position. During the latter the trunk may lean backward only minimally and following the completion of the exercise the trunk should return into the vertical position. The lifter should sustain the high toe position while dynamically pushing the barbell overhead by the arms.

9. Exercise 5 – Jump DESCRIPTION
Jump without any weight keeping hands pretending to hold the bar
Jump with a stick
Jump with the bar

10. Exercise 6 – Power jerk
DESCRIPTION
In a certain sense, this exercise is the technically simplified version of the split jerk. Part of the difference is that the height of the jerk and the velocity of the lift are higher respectively, furthermore, instead of splitting the legs forward and backward they move apart sideways into a straddle position. It is a highly adequate training tool.
Technical execution: the lifter grasps the bar from the rack and lifts it out on the shoulders and then steps backward into a safe distance from the rack; meanwhile he should maintain a highly tense tone of the trunk. The trunk is in vertical position, the bar rest on the shoulders above the clavicle. The angle between the lower arms and the horizontal plain is on average 45°. The head looks forward and somewhat up and this position should be maintained during the execution of the jerk. The technique of the breathing, the execution and maintenance of the pre-contraction of the trunk, the execution of the half squat correspond to the jerk.

11. Exercise 6 – Power jerk, continued
DESCRIPTION
At the lower deadlock position of the half squat (when the angle of the knees is about 110°) starts the intensive vertical transmission of power. The dynamic extension of the knees is carried out on a somewhat longer pathway, with slightly higher acceleration and maximal velocity than that of observed during the competition jerk exercise. The reason for this is primarily the longer lifting pathway.
At the end of the toe position the lifter jumps up from the floor and then exploiting the gravitational force and the pushing power of the arms, drops body downward. This way the lifter arrives back flat feet on to the floor into a straddle position, which is somewhat wider than that of the starting position. Simultaneously the lifter extends the arms such that support the bar overhead. The angle of the knee-joint is about 97-1O5° at the lower deadlock position of the supporting phase. The amortization phase is somewhat longer than that of the split jerk. Following the locking out of the bar overhead at the lower deadlock position, the lifter pushes up both legs in a continuous movement, and positions feet side by side in a straddle, which is somewhat narrower than that of the starting position.

12. Exercise 7 – Split squat
Figure 1

13. Exercise 7 – Split squat, continued -1
DESCRIPTION
Use the chalk to draw the cross with lines and marks for feet as shown in Figure 1 on page 12
Use another experienced lifter to show the posture of the body, or
Show the beginner-lifter how to execute this exercise, or
Use available mirrors, or
Show pictures of video to demonstrate the proper execution

14. Exercise 7 – Split squat, continued - 2
We start from setting the arms pretending to hold the bar rested on the chest. Subsequently we can use a stick and later the bar, holding it in front and then behind the head. We can verify mastering of this exercise and body's balance by pressing on the calf of the posterior leg.
After the upper deadlock position the bar moves downward. A short amortization phase can be observed, the intensive extension of the arms is completed at lower deadlock position of this sub-phase. The parameters of an optimal split are on average as follows: 1.5 feet forward and 1 foot backward, the sideward distance of the feet is equal to the pelvic width; it may perhaps deviate somewhat from this.

15. Exercise 7 – Split squat, continued - 3
Figure 2

16. Exercise 7 – Split squat, continued - 4
In side view, the bar-wrist-elbow-shoulder-joint can be found on a common vertical line, the projection of which proceeds through the hip-joint. In the split position, the head is straight looking little bit upward. The anterior foot is flat on the floor; the angle of the knee joint is on average 140°, the angel between the shin and the floor is 90°, the leg stands on tiptoe, whereas the angle of the rear knee-joint is on average 167° ( °).

17. Exercise 8 – Return DESCRIPTION
At the lower deadlock position all muscle groups involved are statically tightened. After a very brief waiting, when the barbell is under firm control, the lifter starts the returning phase. This phase usually starts with the extension of the front leg, which is followed by the rear leg, then bringing the front foot back part way and then the rear foot forward. This type of execution favors the maintaining of the trunk balance, nevertheless there are individual variations. The position of the head and neck are in line with that of the spine, which is generally the case with respect to all weightlifting exercises.
During the return phase the active, dynamic work is carried out by the two-headed thigh muscles and the large buttock muscles (front leg) and by the four headed thigh muscles, the thigh fascia extensor muscle and the pelvic-loin (psoas) muscle (rear leg). After completion of the return phase the static tightness of all muscles involved ensures the overhead position of the barbell.

18. Exercise 9 – Jump into split
DESCRIPTION
Use the lines and marks as in the exercise 7
Execute the jump into split without any weight
Do the same with some small weight
Do the same with the bar
Do the same while increasing somewhat the weight
Repeat with the weight behind the head
Repeat with the arms above the head
Repeat with the arms above the head while holding the bar

19. Exercise 10 - Press in split
The athlete is to come into a split (scissors) position using the feet locations as shown in Figures 1 and 2.
After stabilizing the position the weightlifter starts exercising from pretending to hold the barbell in front and then in back of the head.
Repeat the same with light weights and then proceed to a bar with gradually added weights.
The barbell should be pressed as quickly as possible and then kept in the split position having the entire body motionless for a while.

20. Exercise 11 - Jerk in split (not the same as Split jerk)
The athlete is to come into a split (scissors) position using the feet locations as shown in Figures 1 and 2.
Start exercising by bending the knee of the posterior leg and moving the hip downward followed by stretching the knee and moving the hip upward in order to jerk the barbell above the head and then returning to the starting position. Thus after stopping and then holding the barbell above the head it must return to the resting position on the chest or behind the head.
Initially both legs should be held on the platform in the same split position without moving soles of the shoes. After a while we let the athlete to move the feet on the platform and then return to their starting settings as soon as possible.
The most difficult version of this exercises is repeating it without resting the barbell on the chest or behind the head but jerking it the next time in the same set.

21. Exercise 12 – Split
The athlete stands in the initial spot having heels close to the middle line of the cross drawn on the platform as in Figure 1.
The athlete quickly moves the feet into the anterior-posterior split by moving:
forward the anterior foot to the heel mark on the drawing
backward the posterior foot to the tip toe mark
The return to the starting position begins from straightening the anterior leg followed by getting close to it the posterior leg. The rising from the split should be done in a tempo monitored by the coach.
The weightlifter starts exercising from keeping both hands on the hips, then pretending to hold the barbell in hands followed by using the bar only and finally the barbell with gradually added weights.

22. Exercise 13 – Jerk -1
Figure 3

23. Exercise 13 – Jerk -2
Figure 4

24. Exercise 13 – Jerk -3
Figure 5

25. Exercise 13 – Jerk -4
This exercise combines skills developed by all previous exercises.
The initial spot is with heels close to the middle line of the cross drawn on the platform as in Figure 1.
In this position the barbell is placed on the shoulders (on the deltoid muscles), while the trunk and the head keep the same straight line. In order to ensure a vertical trajectory of the bar upward, it is necessary to withdraw the chin without bending the head backward.
The following versions of this exercise are useful:
jerk without any weight in order to: gain the “feel” of the proper “jerk area” on the platform; learn the tempo of the movement; keep the correct legs movement while in the split position.
jerk with a stick then with the light bar and finally with the heavier barbell.
We start from performing the jerk having the barbell behind the head and once the execution is perfect we move to the version with the front location of the barbell adding gradually more weight.
Figure 3 shown by dr Ajan recognizes the following phases of the jerk for analysis of speed and acceleration:
Dip by half squat
Toe position
Maintenance of power
Supporting
Amortization
return

26. Exercise 13 – Jerk - 5
The dip phase: It is made by a half squat followed immediately by the throwing of the barbell upward leading to the highest speed and acceleration of the barbell.
The following details are important:
the body together with the head remain in the erect position
the dip is executed using the legs with the trunk maintaining its straight position
The dip is not made suddenly, because the legs may give way and not be able to accelerate the barber. The preferred angles, which allow for efficient throwing with the help of the legs, are of 110—120 degrees between the thighs and the tibia.
a split takes place when the bar reaches the height of the forehead, in order to facilitate the catching of the bar at arms’ length.
catching the barbell on the extended arms during the split is the most important moment of the jerk since the weight is too high to correct any lack of synchronization of those two movements. If they are not simultaneous, the attempt will fail.

27. The following details are important:
Exercise 13 – Jerk - 6
The rising from the split position phase: It can be successful when the barbell has been caught on the arms completely extended and the balance is established.
The following details are important:
the center of gravity of the bar moves backward, in order to support the extension of the front leg and making half a step backward, after which the back leg is brought to the level of the front one.
The rising from the split is moving the weight backward thus the center of gravity of the body should move behind that of the barbell thus keeping the barbell in the optimal position is critical.

28. Exercise 13 – Jerk - 7
Maintaining the barbell above the head phase: The barbell must be kept at arms’ length above the head until the referee’s signal. The following details are important:
the line between the centers of gravity of the barbell and of the body should be in the middle of the athlete’s supporting basis, passing through the ankle joint.
The head together with the trunk should maintain a straight position and the athlete should look forward.
The legs should be stretched with the feet apart at the width of the shoulders.
The gripping distance on the bar will be typically equal to the width of the shoulders.
The jerk takes typically about 6—9 seconds thus proper abdominal breathing is important.

29. Weightlifting for beginners
Erin’s videos can be seen at the above link.

30. Weightlifting for beginners I. 1.
Clean starting position 2/3 thigh - hands 2 hands/4; 2 stick/4; 4 bar/4
Clean starting position 2/3 thigh - stick 2 hands/4; 2 stick/4; 4 bar/4
Clean starting position 2/3 thigh - bar 2 hands/4; 2 stick/4; 4 bar/4
Clean starting position knee - hands 2 hands/4; 2 stick/4; 4 bar/4
Clean starting position knee - stick 2 hands/4; 2 stick/4; 4 bar/4
Clean starting position knee - bar 2 hands/4; 2 stick/4; 4 bar/4
Clean starting position below knee - hands 2 hands/4; 2 stick/4; 4 bar/4
Clean starting position below knee - stick 2 hands/4; 2 stick/4; 4 bar/4
Clean starting position below knee - bar 2 hands/4; 2 stick/4; 4 bar/4

31. Weightlifting for beginners I. 2.
Pull clean starting position 2/3 thigh - hands 2 hands/4; 2 stick/4; 4 bar/4
Pull clean starting position 2/3 thigh - stick 2 hands/4; 2 stick/4; 4 bar/4
Pull clean starting position 2/3 thigh - bar 2 hands/4; 2 stick/4; 4 bar/4
Pull clean starting position knee - hands 2 hands/4; 2 stick/4; 4 bar/4
Pull clean starting position knee - stick 2 hands/4; 2 stick/4; 4 bar/4
Pull clean starting position knee - bar 2 hands/4; 2 stick/4; 4 bar/4
Pull clean starting position below knee - hands 2 hands/4; 2 stick/4; 4 bar/4
Pull clean starting position below knee - stick 2 hands/4; 2 stick/4; 4 bar/4
Pull clean starting position below knee - bar 2 hands/4; 2 stick/4; 4 bar/4

32. Weightlifting for beginners I. 3.
Jump up starting position 2/3 thigh - hands 2 hands/3; 2 stick/3; 4 bar/3
Pull + jump up starting position knee - stick 2 hands/3; 2 stick/3; 4 bar/3
Pull + jump up start pos. below knee - bar 2 hands/3; 2 stick/3; 4 bar/3
Power clean starting position 2/3 thigh – hands 2 hands/3; 2 stick/3; 4 bar/3
Power clean starting position 2/3 thigh - stick 2 hands/3; 2 stick/3; 4 bar/3
Power clean starting position 2/3 thigh - bar 2 hands/3; 2 stick/3; 4 bar/3
Power clean starting position knee - hands 2 hands/3; 2 stick/3; 4 bar/3
Power clean starting position knee - stick 2 hands/3; 2 stick/3; 4 bar/3
Power clean starting position knee - bar 2 hands/3; 2 stick/3; 4 bar/3
Power clean start pos. below knee - hands 2 hands/3; 2 stick/3; 4 bar/3
Power clean start pos. below knee - stick 2 hands/3; 2 stick/3; 4 bar/3
Power clean start pos. below knee - bar 2 hands/3; 2 stick/3; 4 bar/3

33. Weightlifting for beginners I.
4. Press in seating 1 hands/6; 2 stick/6; 6 bar/6
5. Front squat 1 hands/6; 2 stick/6; 6 bar/6

34. Weightlifting for beginners
II.
1. Pull clean 2/3 thigh + pull clean knee + pull clean below knee
2 stick/3/3/3; 4 bar/3/3/3
2. Power clean 2/3 thigh + power clean knee + power clean below knee
3. Power clean 2/3 thigh + squat
2 stick/3/3; 4 bar/3/3; 2 stick/3/3/3; 4 bar/3/3/3
4. Power clean knee + squat
4 bar/3/3
5. Power clean below knee + squat
6. Back squat
Stick/6; 6 bar/6
7. Bench press
Stick/6; bar/6; bar/4; bar/2; bar/1

35. Weightlifting for beginners
III.
1. Snatch starting position hip 2 stick/4; 6 bar/4
Snatch starting position knee 2 stick/4; 6 bar/4
Snatch starting position below knee 2 stick/4; 6 bar/4
2. Pull snatch starting position hip 2 stick/4; 6 bar/4
Pull snatch starting position knee 2 stick/4; 6 bar/4
Pull snatch starting position below knee 2 stick/4; 6 bar/4
3. Jump up from hip snatch grip 2 stick/4; 6 bar/3
Pull + jump up knee snatch 2 stick/3; 6 bar/3
Pull snatch + jump up below knee 2 stick/3; 6 bar/3
4. Snatch press back 2 stick/6; 4 bar/3
5. Snatch push-press back 2 stick/6; 4 bar/6
6. Front squat 1 stick/6; 6 bar/6

36. Weightlifting for beginners
IV.
1. Pull snatch hip + knee + below knee 2 stick/ 3/3/3; 4 bar/ 3/3/3
2. Power snatch hip 2 stick/4; 4 bar/4
3. Power snatch knee 2 stick/4; 4 bar/4
4. Power snatch below knee 2 stick/4; 4 bar/4
5. Power snatch hip | knee | below knee 2 stick/ 3/3/3; 4 bar/ 3/3/3
6. Snatch push-press back + squat 2 stick/ 3/3; 4 bar/ 2/2
7. Front squat 1 stick/6; 4 bar/6
8. Bench press bar/10; bar+/8; bar+/6; bar+/4; bar+/2

37. Weightlifting for beginners V.
Half squat 2 no bar/4; 2 stick/4; 4 bar/4
Push-press 2 no bar/6; 2 stick/6; 4 bar/6
Jump up 2 no bar/3; 2 stick/3; 4 bar/3
Power jerk 2 no bar/4; 2 stick/4; 4 bar/4
Press in split back 2 no bar/6; 2 stick/6; 4 bar/6
Return from split 3 stick/4; 4 bar/4
Split squat forward 2 no bar/6’ 2 stick/6; 4 bar/6
Bench press stick/10; bar/8; bar/6; bar/4; bar/2; bar 1

38. Weightlifting for beginners
VI.
Press in split 2 no bar/6; 2 stick/6; 4 bar/6
Jerk in split 2 no bar/4; 2 stick/4; 4 bar/6
Split squat forward 6 bar/6
Dip and drive 2 no bar/4; 2 stick/4; 4 bar/4
Jerk 2 no bar/3; 2 stick/3; 4 bar/3
Squat in split front 6 bar/6
Bench press bar/10; bar/8;bar/6; bar/4; bar/2; bar 1
Squat in split back 6 bar 10

39. Summary
There are other supplemental exercises which depend on the coach’s imagination to address individual needs. In most cases it is more useful to select exercises that are motion-wise close to the structure of the classical lifts, i.e. Snatch and Clean & Jerk.
Here is a partial list of such exercises related to the Jerk:
Power clean split
Front split squat
Back split squat
Walking in split bar front
Walking in split bar back
Walking in split bar over head
Deep and drive
Conclusions.
1. Bringing weightlifting medals home can be done by using talent supported by top organization, and knowledge of experts having tools to cooperate regardless of geographical location.
2. USAW got involved in the National Physical Activity Plan which can be used to provide over time, the strength training support and guidance at many schools, universities and clubs. This will increase the youth interest in weightlifting with better results than Board Schools in China.
3. There are existing working web solutions that can be adapted to pursue this goal.