This clean and jerk cycle was different. We didn't just pile weight on the bar each week and hope for the best. We stripped members right back and spent eight weeks on positions.
Here's what that looked like, and why it works.
Working from the upper power position. This is the dip and drive, and it's where a lot of people lose the lift. Coming from the hang or the power position, it's easy to miss that hip drive. Drilling from up high teaches you to find it every time.
Complexes. Stringing the positions together in one continuous set. Great for grooving the movement and, honestly, a favourite around here.
Tall cleans. You start with the bar high and have to drop fast to get underneath it, without kicking your feet out into a starfish. It retrains that squat-catch position beautifully.
Heavy front squats. Non-negotiable. You can't expect to catch a 50, 70 or 100kg clean if you can't front squat it comfortably. So we built front squat strength and worked on getting the elbows high and the bar stable in the front rack.
Split jerks. A lot of our members are new to the clean and jerk, so we focused on building confidence in the split and getting under the bar. One drill we love, courtesy of Coach Jesse: a little leg bounce first. The bar comes off your shoulders, and you learn the timing of when to drive and drop underneath, instead of lazily pressing it out with your arms.
None of this was about chasing a number. It was about building the positions so that when the weight does go up, your body already knows what to do. Strength you can trust starts with positions you can hold. Come and build yours.