Thursday, April 9, 2009

3 Position Drill Video

Another jerk day today:

Warm Up: Shoulder stick work, Brettzel, Thoracic AP glides
Jerk(20kg) 10
3 Position Drill(20kg) 1 minute
3 Position Drill(24kg) 2 minute x 2 sets
Jerk(28kg) @ 6 rpm x 5 minutes
Jerk(28kg) @ 6 rpm x 5 minutes
Swing(40kg) 20/20 x 2 sets

Below, I have included video of the 3 position drill.  



As described earlier, this drill was developed by Sergei Rudnev to improve the overhead lockout position in the jerk.  Each of the 3 positions is held for 10 seconds each: Position 1: rack, Position 2: overhead lockout in half squat following second dip, Position 3: overhead lockout with straight knees.  Each rep takes 30 seconds.  I think this drill is going to make big improvements in my overhead position.  Give it a try.

7 comments:

Brad said...

Thanks for this Matt. I gave it a whirl yesterday, I think that it is really going to help me too.

One observation/question: I notice that in your rack, your knees are bent. The position is not all that different from your knees in the 2nd dip position. This might be a energy leaker for you.? Looks like your quads are doing a lot of work in the rack.

As always, I enjoy following along with your training and progress.

best,
Brad Jones

MKSchinabeck said...

Brad,
Yeah, I am aware of my bent knees in the rack. It is a flexability issue. I think thoracic/lumbar spine and hip flexors. I am working on it. Are you able to rack with straight knees? I haven't seen too many Americans able to do it.....only the Eastern Europeans.

Glad you like the drill.

Brad said...

Matt,
Yes, I can lock my knees out in the rack, but I have a very different structure than you. If I don't lock out my knees I can't get enough glute contraction to protect my low back.

You appear to be more varus through the legs (bowlegged). I could be wrong. The varus pattern usually has tight hip flexors (TFL), anteriorly rotated pelvis, sometimes more lumbar curve. Not that you asked for my opinion, but I would focus on your hip flexors.

I love the Z-health material, which it appears you are already using.

Brad

MKSchinabeck said...

Brad,
Yes, I am quite bowlegged. My coaches used to joke that I would gain 2 inches if my lower legs could be straightened!!!!. I have been working the Z for 18 months. I really enjoy it. You have any video clips of your lifts?

Brad said...

I just got a Flip Video recorder, so I'll have some video soon!

Brad

Brad said...

One last question and I'll leave you alone. What type of shoes do you lift in?

Thanks,
Brad

MKSchinabeck said...

Brad,
I wear Adidas Sambas. However, I am considering purchasing some olympic weightlifting shoes.