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Olympic lifting - anyone know of any good squat jerk tutorials?

Campbell101

By Campbell101
in Powerlifting & strength

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Campbell101 Junior member

Campbell101

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I suppose this is the right section to post olympic lifting?? but anyway i'm trying to learn how to squat jerk and i've been watching all the olympic athletes videos e.g Lu Xiaojun and some russians that do it, but has anyone come across a good instructional video or something? 

Cheers

 

P.s I do have a coach and am going to compete this year.

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FellowshipOfTheRon Veteran member

FellowshipOfTheRon

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oly lifts can get quite technical i tried learning from vids but kind of gave up lol, had too much issues with being able to diagnose myself as well as current gym not having bumper plates (stupid/dangerous trying with the normal ones). just focusing on power in the basic movements for now (squat, bench, dead, row, press) and gonna seek a proper coach at some point at a proper weightlifting gym because don't wanna muck around risking injury for nothing... don't shit wrong too long has left me with unhappy joints :/

 

you might have better success than me though, as Jimmy says check out Elliot Hulses channel on youtube he does have plenty of indepth coverage. there are also various other videos up there targetted at coaches but you can sort of use them to try teach yourself.

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Campbell101 Junior member

Campbell101

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I've been watching all elliot hulses videos, if your going to get in it Ron i would highly recommend find a flexibility routine and drill that after every workout, because I used to do all the powerlifting/BBing movements but minimal mobility and flexibility work so I would highly reccommend looking into that if you do think about starting. I probably should've stated that I do have a coach and I am going to compete this year.But my coach has no idea about the squat jerk since so few people do it and so little (compared to the split jerk) is known about the movement.

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FellowshipOfTheRon Veteran member

FellowshipOfTheRon

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I've been watching all elliot hulses videos, if your going to get in it Ron i would highly recommend find a flexibility routine and drill that after every workout, because I used to do all the powerlifting/BBing movements but minimal mobility and flexibility work so I would highly reccommend looking into that if you do think about starting. I probably should've stated that I do have a coach and I am going to compete this year.But my coach has no idea about the squat jerk since so few people do it and so little (compared to the split jerk) is known about the movement.

cheers mate, good to hear you have a coach seems like the way to go for anyone wanting to reach success in the sport eh. yup agree with you i neglected flexibility work for too long but now spend a good amount of time post on them.

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Old Bull Veteran member

Old Bull

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Squat Jerk is not a new style, it has been around for a long time the problem is to execute it properly you have to be really explosive, and also pretty strong really strong.  Here is a far better example than Lu's,  Dimas was the master at this, the vid is 213kgs.

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Wookie Senior member

Wookie

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We're talking about different things here.

The split jerk is self explanatory.

The confusion then comes in between the power and the squat jerk. In the power jerk you catch the bar above parallel. In the squat jerk you go down to parallel or below. Dimas was doing a power jerk. Liu on page 1 did a squat jerk.

The squat jerk requires insane levels of flexibility, which is why it's used by less than 1% of Olympic lifters. It is also very seldomly used by lifters over 85kg or so bodyweight.

The power jerk is also used alot less frequently, but has at times been used to win Olympic medals. Dimas and Kakhiashvili are two of the best proponents. Most struggle with the balance required, and also due to the difficulty of getting under a really heavy weight if you can't drive the bar as high. If a power jerk is caught lower, it starts to become a squat jerk and is usually missed forward.

My 2cents is that if you're going to proceed with a squat or power jerk, you should be able to lift as much, or very close to your max split jerk within the first session or two. If you split jerk 100kg, and can't do over 90-95 within a couple sessions, you're likely more suited to the split.

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FellowshipOfTheRon Veteran member

FellowshipOfTheRon

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Damn, Lu Xiaojun is ripped! And Dimas is, too. Is your weight a factor in olympic lifting, which rewards being lean?

they have weight classes just like in boxing and all that so with the people in the lighter weights they'll want to come in with as much muscle mass as possible within their division

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Campbell101 Junior member

Campbell101

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Well im definietly not going to compete at 85kg ill probs be competing at 69kg if i can cut the weight. but my coach says im improving on my squat/power jerks everytime im doing them, and im noticing my flexibility is vastly improving, 4 weeks ago i couldnt even OH squat, and now im snatching bw, so i think the squat jerk will come in time as i seem to get lower and lower every session im doing it.

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