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Break up Jerk Drills & Methodology

Whilst Strongman and Olympic weightlifting are cousins within the lifting international, Hooper had little enjoy with the push-jerk earlier than coaching with Telander. Telander didn’t need to “flip [Hooper] into an overthinker” at the new raise since Hooper used to be clearly now not recent to the barbell recreation.

I don’t need to make [Hooper] into an Olympic weightlifter. I need to give him the most efficient practices.

Telander started the training consultation with the tip place of a cut up jerk, the place the legs are cut up and bent within the receiving place. He implored Hooper to stretch this place into just about a lunge with a back-heel pulse to heat up the again leg.

Telander had Hooper get right into a deep squat to relieve thoracic backbone pressure. In an influence jerk, each legs land immediately underneath the frame with the barbell overhead, which applies heavy pressure to the thoracic backbone. A cut up jerk can lend a hand alleviate that through spreading the stress.

Telander urged beginning with the barbell overhead and bringing it down whilst tucking the elbows ahead to lend a hand with right kind front-racking method. Telander steered the most efficient follow of making sure the entrance foot is kicked out sufficient so the entrance knee stays at the back of the heel when the barbell strikes overhead. Telander equated right kind shape to kicking a football ball, the place the foot extends in entrance.

Different absolute best practices discussed incorporated touchdown the again foot first when transferring below the barbell. That is the frame’s anchor level, which is helping handle stability. The again foot touchdown first absorbs lots of the drive.

Get the concept you’re leaping from your thoughts. You’re simply using the sh*t out of the bar. Pressure prime, keep prime.

The cue of “force prime, keep prime” approach preserving the frame upright and pushing the bar up whilst the legs soak up the load. “Leaping” with the barbell is out of control, however “using” the barbell isn’t.

Break up Jerk Heat-Up & Hooper’s PR

As with all Olympic weightlifting motion, the method is pivotal for shape and protection. Hooper warmed up with 62 kilograms (135 kilos), enthusiastic about how his frame moved throughout the cut up jerk. He greater 102 kilograms (225 kilos), using the bar up, splitting the ft, pushing the neck ahead, and keeping up his stability during.

Hooper commented all through Telander’s warm-up that Telander doesn’t drop very some distance – more or less 4 inches. They greater the load to 142 kilograms (315 kilos). Telander instructed Hooper to kick Hooper’s entrance foot out and prolong the entrance knee. Hooper adhered to the training earlier than upping the load to 165 kilograms (365 kilos) for a unmarried.

Hooper persisted to push the load as much as 183 kilograms (405 kilos). He locked it out blank on his first strive. He tried a non-public document (PR) later on of 206 kilograms (455 kilos). Hooper exploded the bar overhead, planted his again foot, and nailed the PR on his first strive.

Spotting he had extra within the tank, Hooper upped the load at the bar to 211 kilograms (465 kilos). Once more, every other a hit strive and a 2d PR of the consultation.

Hooper is predicted to compete in strongman subsequent on the 2024 Arnold Strongman Vintage, the place he’ll strive his first name protection. Prior to that, he’ll fly to Qatar in February to compete in his blended martial arts debut in opposition to 2017 WSM champion Eddie Corridor.

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