Get The Most Out Of Your Legs In The Jerk
We all know the power to elevate the bar in the jerk comes from the leg drive, but it’s easy to forget the importance of the connection of the bar to the legs.
A rack position that sags or in any way allows the bar to move during the dip and drive is preventing full transmission of force to the bar.
Additionally, disconnection of the bar in the rack will tend to cause the bar to move forward as you drive and push rather than back into the correct overhead position.
Your dip doesn’t need to be slow—the initiation of a quick dip just needs to be smooth rather than an abrupt drop to avoid separation, and the bar needs to be settled securely in the rack rather than being partially supported by the arms because of an improper position or excessive grip tension.
Make sure you’re pressurizing and bracing your trunk properly to support a solid rack platform, and that rack brings the shoulders forward adequately and up slightly to create a secure channel for the bar to rest in.
Finally, you need to keep that rack position motionless until you’re finishing the drive and you need to begin pushing with the arms. Initiating the push early, or even just unconsciously preparing for it, will bring the shoulders back and elbows down, compromising the support of the bar and allowing it to move.