Would You Be Better Off Power Jerking?
The first thing you need to do is decide if you want to go with the traditional or the modern approach. If you are just starting out, then I would recommend going with the traditional approach. There is no reason why your body cannot adapt to both approaches. However, if you have been training for some time and have already reached a certain level of proficiency, then it makes sense to start incorporating the new techniques into your routine.
If you are interested in learning how to get bigger and stronger, then you will probably benefit from the newer methods. For example, the conventional way of doing deadlifts involves using chains or bands to keep your weight down. These devices allow you to use heavier weights than before but they don’t give much assistance when performing the lift properly. A better option is to perform a power snatch (or power clean) instead of a regular one.
Power Snatches: What Are They Good For?
A power snatch is performed by holding a barbell overhead while simultaneously jerking the weight up and over your head. The bar must remain above your neck at all times during the movement. While most people think of these types of lifts as being used for pulling, they can also be used for pushing as well. In fact, many Olympic lifters use them for both purposes!
Even though they are an excellent way to train for the jerk portion of the lift, there is no real reason why you cannot use them in other ways as well. I typically recommend that people start using them at least once every five traditional deadlifts. By doing this, the trainee will still be able to handle heavier weights while also building up their strength for the jerk. You can also try incorporating them into your power clean routine and see how it affects your numbers.
How Much Do You Weigh?
A typical question that you may have while performing these is “How much weight should I use?”
The answer may vary depending on your experience level and how your body is adapting to the changes. As an example, a brand new lifter will obviously need much lighter weight than someone who has been doing it for years. Most people can start off with about 45 pounds for the jerks and 65 pounds for the clean and jerks.
A lot of factors can contribute to the exact number that you need to use. You may have to fiddle around with it a bit before you get it just right. Most people start off light and work their way up as their technique improves. Other suggestions for getting your numbers just right include performing the lifts with only the bar at first and then gradually adding weight as you go.
Is This Safe?
One common question that is often asked is whether or not these new methods of weight training are safe. While it is true that you need to use a bit more caution when performing these than with traditional lifts, they are indeed safe if done properly. Otherwise, your gym’s insurance company would have something to say about them!
Remember to always warm up properly before doing any of the weightlifting exercises that your gym has to offer. This is especially true with the more advanced techniques such as the ones mentioned in this article. Developing strength takes a bit of time so you will not notice major changes every week. Be patient and you will reap the rewards in due time.
Some exercises are riskier than others no matter how they are performed. Power snatches are one such exercise that can put your body at a higher risk for injury if performed incorrectly. While preparing for your power snatches, be sure to only increase the weight when you are confident that you will be able to lift it properly. Never try to set a record while training or you could find yourself seriously injured and unable to train at all!
Also, remember that just like with any other exercise, your technique is very important. Take the time to learn the proper form before jumping right into lifting heavy weights. A wrong movement here and there can lead to a missed lift and possibly an injury.
Power Snatch Vs. Power Clean
One last thing that you should consider when doing power snatches is whether or not to use the hook grip. This is when you put your thumbs around the bar in order to secure it properly in your hands. While this can help with having a more stable grip, it can sometimes cause the bar to rotate in your hand and mess up your form. If you are new to weightlifting, try using the hook grip when you power snatch and see if it is for you.
Should You Use The Hook Grip?
Whether or not you decide to use the hook grip, keep in mind that your feet should always be shoulder-width apart throughout the entire motion. To perform a power snatch, start by holding the bar at arm’s length behind you with your legs fairly straight and your back and arms tight. Next, move the bar forward and upward in one movement, jumping and extending your arms over your head. As the bar reaches its highest point, snap your arms and pull your head under the bar to catch it in the front rack position. Once you have caught the bar, you will quickly drop into a squat position with the bar locked out over your head. From here you can stand up and then return to your starting position before repeating the process for as many reps as you are able.
Where To Go From Here
Whether you choose to perform partial movements or full range movements, always remember to concentrate on form first and weight second. Always remember to warm up properly before attempting any of these exercises and if you feel any sort of pain or discomfort, stop immediately. Weights are not meant to be abused!
If you liked this article and are interested in learning more, check out other articles from the Articles page. As always, be sure to check out the Forums for questions, comments, or to share your powerlifting stories.
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