Was interesting to see Ilya Ilyan recover both world record attempts with the back foot. Explained by the last paragraph of the article. But I'm sure someone out there will use that lift to "prove" you shouldn't bother trying to recover front foot first. Greg Everett. If you're a competitive weightlifter, pick a foot and train it.
If you're an non-WL athlete who doesn't use a dominant leg split stance in your sport, you can alternate split legs. Follow him on Instagram , Facebook and YouTube , and sign up for his free newsletter here. The next step is creating a wide and long base of support that will help you stabilize the weight. When you split your feet, the front foot and back foot should travel in their respective directions roughly the same distance.
In other words, you want to split equally forward and back. You might have a little more weight in the front foot but generally, your weight should be fairly evenly spread between both feet. Whether you are taking the jerk from a rack or performing it following a clean, you must start the movement with a strong jerk rack position. The ideal elbow position is much lower than your front rack position but not all the way under the bar.
The lower your elbows are without dropping completely straight down , the better your mechanics will be when pushing your body underneath the bar. Spreading your elbows creates a strong position to drive the bar up. Stand with your feet at a hip-width distance, about the same place you would start a clean or snatch.
The first movement in this lift is the dip. To begin the dip, bend only at your knees while keeping your trunk vertical and your weight evenly spread in your feet. If you hinge from your hips or drop your chest forward, your bar will more than likely move forward as you drive up instead of staying straight over your midline, possibly causing you to miss the lift.
After the dip comes the drive. The dip and drive is what makes the magic happen. The next step is jumping the feet into the proper stance. Dip and drive the body upward while quickly jumping the feet out to the proper positions. The body will be in the same position as described in step 1. Recover by stepping back to the start position and then repeat for several reps, getting the feel of the feet.
First do this with the hands on the hips, and then with the hands locked overhead throughout the movement. On the recovery back to the starting position, the front foot steps back first and then the back foot comes forward, aligning the feet on the same horizontal line, at approximately the same width as in the landing position for the snatch, clean, and front squat.
Add a dowel or PVC pipe to the drill by placing the pipe on the back using a clean grip—i. In an actual jerk, of course, the bar will begin racked in front, on the anterior deltoids. We teach it from behind the neck first to drill the feeling of the bar traveling directly up rather than having to clear the face, which tends to distract novice lifters. Dip, drive upward, and then split the feet into the landing lunge position while driving the body down under the bar with the arms.
Watch walk split land demo here. Watch split land with PVC demo here. Watch jump split land demo here. Watch jump split land with PVC demo here. It takes a lot of practice to hit this landing position consistently.
It is essential in these early stages to correct the landing position every time before standing. This is especially true when working with PVC. There are a few common mistakes that people make. Weight should not be added to the bar until the athlete moves consistently well with an unweighted dowel or PVC pipe.
The athlete should be able to perform ten repetitions at speed perfectly before adding weight. It takes much longer to undo bad habits than to learn them correctly from the start. Watch demo for adjusting a jump that is too narrow here.
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