Jerk Dips 200 Kg x 3

Just some recent Training, also did Shoulder Press (Strict) with 2 x 75 Kg, and 4 x 70 Kg

Note: This is NOT JUST A QUARTER FRONT SQUAT, in fact it isn't even a squat, the positioning is different, specific to olympic weightlifters. This exercise is designed to strengthen the DIP part of the jerk only to allow for a better Quarter/Half jerk (the drive) before the "split" in my case.

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[youdontfsckwithme]

That looks like a really interesting exercise!!! How much weight should I actually use? Because I experienced my Jerk is pretty bad (my best Clean and Jerk is 130kg, but the clean is WAYYYY easier than the jerk!!!). So if I do this exercise with for example 150kg 3x3 would this bring me something? :)

Would appreciate if you can help me with this question.

Sorry for the bad english!!!

[mikeyburger1]

Yea, just a little assistance exercise. Thats a good question, its difficult to say, i think the biggest consideration is the fact that the jerk isn't really executed slowely, so doing really heavy weights CAN be unnnessesary, that isnt to say that heavy dips are bad, they can be very useful. i think it depends on your specific needs and requirements.

hmm yes perhaps, you're english is fine! what is the problem with your jerk exactly?

[youdontfsckwithme]

@mikeyburger1 My problem is, that I have strong legs but my jerk is not explosive, so have problems accelerating the weight! I probably make a video today of my clean and jerk so you can watch it if you want :)

[mikeyburger1]

hmm sounds to me that you could do with some more "high power" exercises, very usefull particually in you're case... if done correctly, which is the hardest bit, lots of power jerks, push press, power cleans and snatch would be good ;)

[mikeyburger1]

Thankyou, I just need to control my temper I think. Anyway I have made a Q&A section on my page, if you have any questions about me I will put them on there

[kraftsportNO]

@mikeyburger1 With your attitude, you're gonna become a good lifter. Many your age refuse to listen to others. :) Have a nice day!

[mikeyburger1]

Oh yes I see it all the time, tragic isn't it? as well as damaging there knees, reduced flexibility and all sorts. Yea I was talking about the positioning :). Thankyou, you too! Please ask me if you have any concerns or worries about either myself or yourself

Mike

[kraftsportNO]

@mikeyburger1 Of course this is not a squat. If you see in gyms all over the country. Youngsters let their ego decide and they lift too heavy weight a lot of the time. As a weightlifter, you are smarter than that. Good on you. Keep it up!

[mikeyburger1]

I'm a coach, don't worry, I am ALWAYS LEARNING THOUGH, and you are correct I have seen that too often, I do spend a lot of time doing the very oposite to this, occasionally de racks and core strength exercises up to 320 kgs I've done, however frequent use is VERY bad for your lifting.

Thankyou for understanding... also note this isn't a squat at all, the positioning is different.

[kraftsportNO]

@mikeyburger1 As long as you do not do it too often, you're all set. :) The point was that some youngsters do this all the time, ie. doing quarter squats with 440lbs, and yet cannot squat it once ATG. I see it is different with you, so good on you. Keep up the good work!

[mikeyburger1]

Yes it has that principle, there are several specific reasons why I did this.

[mikeyburger1]

That is correct, and is the reason it is not overdone, But to not use it is also a disadvantage.

[mikeyburger1]

Check out some of my comments, they may answer questions you may have

[mikeyburger1]

Thankyou :) My best FRONT derack to my knowledge is 260 kg... sometimes just heavy loading can be benefficial, but i also do light speed stuff as well :)

[mikeyburger1]

Thankyou, I have VERY good reason for this... just seems some people can't read or understand very well, and assume the obvious... but it is also true handeling heavier weights IS benefficial if done correctly.

[mikeyburger1]

I agree I am NOT an advanced lifter, however I am Not performing this exercise very often at all, this was most suitable at the time however, and if you read my other comments etc, I explain why I am doing it, But I appreciate your point.

And actually, i don't lift superheavy all the time, my workouts very greatly, but it depends on the exercise, 200 kgs is not heavy when you consider what Im doing, I would say 250 kg is "SUPERHEAVY" for this specific exercise. This is all about handeling et

[mikeyburger1]

In the comments made here

[mikeyburger1]

There is a specific reason for doing this exercise, that is correct, partly because I cant squat, mainly the purpose of this is to develop strength in the dipping motion of the jerk - as stated, as well as concentrating strongly on form and awareness of where the centre of gravity is as well as my own... so positioning is just as important, also considering this is NOT a squat, I don't consider 200 kgs very heavy, so you are correct... most people just think I'm f*cking around which is apparent

[mikeyburger1]

There is a very valid reason for this exercise, and yes I could have done 250 kg at this exercise, but that is not the point in what I'm doing....

Can you explain your point a little more precisely?

[kraftsportNO]

@olylifter69kg I think some of you missedt the point. :) The point is that methods like depicted in this video should be used not so often for a lifter that is not advanced. It occur to me that Mikey likes to lift superheavy a lot, like many young lifters do. I did it myself. The time is better used doing the actual olympic lifts, or full front squats or back squats, which I am sure he does most of the time. Of course I am qualified to state my opinion, like everyone else. :)

[kraftsportNO]

@olylifter69kg Those you refer to are advanced lifters. :) That's entirely something different. :) Every technique has its place. For young lifters full ROM is advisable imho. :)

[olylifter69kg]

@kraftsportNO you are wrong, the top chinese weightlifters use this technique all the time after they are trained of courses, it helps prepare them for the dip and drive for the jerk. no offense but you are a powerlifter who is trying to give advice to an olympic lifter here, you front squat with your arms cross and you deadlift the sumo way. you are power lifting styled and not qualified to comment on mikey's olympic lifting

[kraftsportNO]

@Yalashaska LOL. :)

[Yalashaska]

@kraftsportNO I don't have any xbox vids, so there it goes your "no vids" theory, smart man

[kraftsportNO]

@Yalashaska No, you didn't good on you. I bet you curse at your Xbox though. ;)