I did 6 sets of doubles at a working weight, and then moved on. While these were not specifically used as cues, I felt it was a good concise depiction of what we see when a Jerk is performed well. These refer to the dip, drive, and receive respectively. The rear foot should be placed such that the heel is pointed slightly outwards, thus rotating the hip internally and allowing for greater balance and less risk of the rear heel being forced flat onto the ground thus straightening the knee.Ĭoach Fang described the Jerk with three words: The rear knee should be bent but rigid upon receiving the weight overhead. In the receiving position the centre of balance should be directly over the hips, and the front knee should be at a greater than 90° angle. With my narrow jerk grip, this overhead position felt extremely stable and I felt in total control of the bar. Secure the bar with internally rotated and shrugged upwards shouldersFor jerks, as with the Snatches from last session, Coach Fang instructed me to “secure the bar” with my shoulders internally rotated and shrugged upwards to the point where my neck was shoved forward to the point of discomfort. My previous understanding of pulling mechanics was that the first pull brought the bar above the knees at a steady pace, and the second pull accelerated the bar into the eventual finish at the top of the pull where you fully extend your hips and knees.Ĭoach Fang’s cues cut out that acceleration phase, resulting in steady bar speed from ground to high thigh, followed by a short and violent burst of power that propels the bar up to the receiving height. When I started pulling like that, Coach Fang started nodding his head. first pull into the power point, and then.As I prolonged my first pull and waited longer and longer until I accelerated the bar with the second pull, he pointed even higher up on his thigh telling me I was pulling too early still!Įventually it got to the point where there was barely an acceleration phase at all, and the pull became: One thing I noticed with both Snatch and Cleans was that I initiated my second pull too early for Coach Fang’s liking.
Keep the bar close to the body at the moment the bar leaves the ground, keep the back tight throughout the lift from the pull to receive to recovery, and produce a short but maximally forceful second pull when the bar reaches the “power point.” Second Pull For the pull, many of the same principles of the Snatch applied to the clean. Technical CuesĬoach Fang did give me some technical cues.
CLEAN PULLS FULL
As for the programming of Cleans, Jerks, and the full movement, that will come up later in the series. Is this an oddity in their programming? Or a fundamental difference in their view of Clean and Jerks as a movement? My belief is the latter. Throughout the rest of my trip I saw that this was how all Chinese lifters trained Clean and Jerks. When he said do two Clean and Jerks per set, he meant Clean the weight and then do two Jerks. The peculiar thing about training Clean and Jerks with Coach Fang was when he instructed me to do two repetitions, he would get upset when I dropped the bar after the first Jerk.Īfter a couple sets, he just shook his head and asked me,Īre you going to keep cleaning the weight between every Jerk?įinally it clicked. The first time I asked him how I could improve on my Cleans, he saidĮventually he suggested I add some hang power cleans into my programming, which would focus on speed strength and improve the timing of my second pull.
As I worked up to a working weight, he didn’t say much about the clean at all. This is by far my worse lift, particularly the Clean, so I was excited to hear what suggestions Coach Fang had for me. It makes the thoughts of “why do they do that?” become “oh, they do that.” Even in weightlifting there are such moments where something as clear cut as a Clean and Jerk is not seen quite the same way in China as it is back home. Travelling and seeing different parts of the world has always been a part of my childhood for which I thank my parents – it gives you a sense of perspective when it comes to cultural nuances.
I grew up in Canada my entire life, but with all of my extended family in China, I visited often. Here is Part 2 of Larry’s Chinese Weightlifting Experience series.
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