#TIAN TAO JERK FULL#

As you know, Lu Xiaojun has mastered the squat jerk. That is why you will rarely see an athlete perform this movement in a competition.

The biggest drawback of the squat jerk is the big room for error. Some athletes might start with their grip slightly wider than usual, and as you become more mobile in that position, you can slowly bring their grip to an ideal width. The squat jerk could be a great exercise if you are trying to build strength and mobility in the overhead position with the squat jerk.

#TIAN TAO JERK FULL#

Once you reach the tall standing position in the dip and drive, you aggressively push yourself under the bar, landing in a full squat position. The squat jerk catch position is a much shorter distance to travel than the split or power jerk. The narrow grip and precision of the overhead movement in the squat work a lot on shoulder stability and strength in a deep range of motion. The squat jerk is a great exercise to build shoulder strength, especially if you have mobility. Squat Jerk Benefits Builds Shoulder Strength It’s an excellent strength-building and high-power movement. The main muscles worked include the back (upper and lower), the shoulders, glutes, quads, and hamstrings. The squat jerk is an exercise that will work all the major and minor muscle groups in your body. Some athletes might switch to the squat jerk as their main competition lifts after years of practicing the split jerk due to instability or being hyper-mobile in this movement. If you are mobile enough, the squat jerk can be a great accessory to your training when adding exercises to build shoulder strength and work on stability overhead. The squat jerk is performed by athletes who can handle the degree of difficulty of the lift and have the mobility to do so. However, some athletes do perform the squat jerk. This movement is rarely done in competition due to its difficulty and significant room for error. You will punch/block the bar overhead with straight arms with the head in front of the arms. You will jump out slightly with your feet and catch the bar in the full squat position, and this is where mobility and precision play a significant role. You will then drive the bar upwards and simultaneously drive yourself under the bar. Once you reach the tall position, you will move into a triple extension which means an extension of the ankles, knees, and hips. Now that you have the bar in a secure front rack position, you will take a deep breath, keep the torso as upright as possible, dip and drive straight down (knees slightly out and keeping the feet grounded with the force displaced through the whole feet) and straight up. The feet will be hip-width or slightly wider than hip-width apart, and your toes will be faced slightly outwards. You will place the bar in the front rack position after a clean or from a rack or blocks. The bar will sit comfortably on the shoulders, with an upright torso and elbows facing slightly down from where it was with the clean.įacing the elbows slightly down helps the bar move in a straight line, and it will be easier to get from point a (front rack position) to point b (the overhead position). Just like the split or power jerk, the squat jerk will begin in the front rack position.

Tian tao jerk