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:
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
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.
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
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?
I just got a Flip Video recorder, so I'll have some video soon!
Brad
One last question and I'll leave you alone. What type of shoes do you lift in?
Thanks,
Brad
Brad,
I wear Adidas Sambas. However, I am considering purchasing some olympic weightlifting shoes.
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