As you practice the jerk drills included in Wednesday’s class, focus on torso rigidity:
Throughout the dip and the drive, your torso must remain completely rigid and completely vertical to provide a solid foundation for transferring leg drive to the bar. Any deviation from a completely rigid and completely vertical torso will result in a loss of power that is transferred to the bar. Visualize – your torso is a thick, rigid, completely vertical, telephone pole that the bar is resting on. Torso rigidity is maintained by engaging all of its supporting muscles and by using hydraulics (taking and holding a breath to pressurize your torso). Especially important are the supporting muscles of the upper back, i.e., those muscles that can put backward curvature in your upper back and prevent the upper back from rounding forward and letting the weight slip off of the shoulder platform.
The torso must remain completely vertical (no leaning forward) during the dip and the drive. Any buckling of the torso or forward inclination of the torso will result in a loss of power that is transferred to the bar. Throughout the dip and the drive, the weight is positioned over the heels, not the balls of the feet.
Be sure to read many helpful tips for the Jerk from our own Olympic Lifting Coach, Don Robbins.