Leaking power because the elbow is disconnected Kettlebell Jerk
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Status: Resolved
September 3, 2024 https://youtu.be/bA16zHsgx-I?si=Xx0XBtT1U1BQiQAU
Knockout – double 12 & 10kg
Task 1 (:22-4:22)
4 min AMRAP
7 rounds (12kg x 2)Task 3 (9:26-17:22)
8 min AMRAP
8 rounds (10kg x 2)Task 5 (24:23- 28:28)
4 min AMRAP
30 reps (10kg x 2)More than anything, was thrilled to get an intense Knockout workout in after I worked on my snatch session. I took it easy on the workout to practice jerks. I used heavier weights – double 12kgs for Task 1 and double 10kgs for Task 3 & 5. I hope jerks look ok here?
I kept my coaching cues in mind and practiced the double jerk technique with a more narrow stance so that legs were under the weights. With every jerk movement, after pulling weights down, I crunched trying to get the elbows on illium or hips and found it difficult to move weight up. It seemed to work better as I was crunched with weights and arms on the torso as one unit to push the weight up. I hope this is ok but feels much more comfortable than trying to get elbows on hips but this worked for me.
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Common Mistake:
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Exercise:
Mistake
The force that’s generated from the legs has to travel through the torso, shoulder, upper arm, forearm, and then the kettlebell opposed to traveling from the legs into the forearm and kettlebell. The latter is the most direct path and no power is leaked.
Solution
The solution is to employ a proper crunch rack. There is also a straight rack which is employed by StrongFirst but not covered here.
A crunch rack is where the thoracic spine flexes (crunch) and the hips hyperextended as much as possible, there are other ways to achieve the same effect without good hip mobility and that’s explained in Master Kettlebell Racking. The elbow is pulled down to the ilium which is the top of the hip bone. Think of the hip as a hand that needs to push the elbow up.
One should definitely not lean forward, straight or back with a crunch are the optimal ways.
Description
This mistake applies to the jerk and push press where the force from the legs is supposed to drive the weight(s) up. In the push press, the weight is pushed up and then pressed out. In the jerk, the weight is pushed up and then the second dip pushes the person under the weight.
You can see when the elbow is disconnected when there is space between the upper arm and your body.
The cause can be one of the following but all are due to a proper crunch rack not being used:
- Leaning forward
- Shoulder flexion (lifting the arm)
- Staying straight
Drilling the movement, the jerk or push press with a good rack and only body weight is key.
This is what leaning forward looks like.
This is what a disconnect rack looks like.
This is what a double kettlebell crunch rack looks like. This racking position is used for power transfer and resting.
This is what the clean and jerk looks like, in photo 3 we can see how the shoulders are behind the hips and the elbows are pulled down through lat activation. Drilling this in slow-mo can also be of great help in understanding the position.
Fixed?
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If this works for you and it is the best you can do then it’s resolved. It looks like you can work on pulling the elbows down, i.e.. think pulling the weight down on the first dip.
Thank you Taco. I will continue to try to put elbows directly on ilium/hips.. but I find when I push up, elbows come off..
I didn’t want to mark as resolved issue and but I will continue to work on this.
But I hope it’s ok to continue to resubmit as I attempt again next time?
What would happen at a competition? Would these reps not count?
Thank you!
It’s not a requirement at all for a valid rep and if you wanted to you could do hardstyle (disconnect), just double dip, squat under, lock out, stand up, and fixate.
Oh.. I didn’t know there is a HS version of jerk. Do you have a video for HS Jerk caveman training?
Thank you!