Nichole Coaching the Jerk

The Why, When & How of the Jerk Balance
Written by Nichole DeHart-Kribs

We recently discussed common faults seen when athletes jerk. One of the drills briefly touched on in the article was the jerk balance. This drill, when done correctly, can greatly improve an athlete’s relationship with the jerk. An athlete can go from viewing the jerk like they view an ex to loving it like they do a soul mate … or Ryan Gosling. Find out how to shift the view of your relationship with the jerk by incorporating this helpful drill.


The jerk balance is an important drill to incorporate in an athlete’s technique priming session. There are lots of bad habits seen when athletes jerk – like loading the front foot too much, leaving their hips behind in a jerk and improper weight distribution between the front and back leg. The jerk balance can help correct these bad habits.


It is best to incorporate this drill into a warm-up session or technique priming session before jerking. Add 3-4 sets of jerk balance with sub-max load to prime proper movement patterns and to reinforce good positioning before you start jerking with heavier loads.


Follow the instructions below to ensure this drill is done correctly:

Step 1 – Mark out your jerk footwork based on this drill by Coach Burgener.

Step 2 – Set your back foot into its receiving position. Make sure the back knee is slightly bent and the heel is off the ground.

Hunter Jerk Balance Set Up

Step 3 – Dip and drive with a vertical torso.

Hunter Jerk Balance Dip

Step 4 – Drive the body through the barbell into the landing position.

Hunter Jerk Balance Finish Position

In the landing position, note an even weight distribution with the hips under the shoulders. The back knee should be slightly bent and the front knee vertical or slightly angled back. If you have a hard time feeling balanced then hold the position for 3-5 seconds to make any adjustments and feel the correct landing position.

Try incorporating this drill more regularly into your training and watch the consistency of your jerk skyrocket.

Also Check Out…

How to Perfect Your Jerk
Sticky Fingers – How to Transition from the Clean to the Jerk
Better Accessories for Your Jerk

Can Your Period Predict Your Pants-Peeing?
Written by Michele Vieux
(with special acknowledgment to Melissa Hurley)

Ladies – do you wonder why you struggle to control the flow of urine during exercise? Maybe it happens to you only sometimes but you can’t quite pinpoint when and why so that you may plan for this seemingly unexpected surprise. Gentlemen, have a lady in your life who experiences this pee problem? Time to spread the word!

Although there are many known causes of a weak pelvic floor (check out Coach Nichole’s article: Double-Unders and Peeing),

Athlete 101: Trust The Process
Written by Tino Marini

If you have been part of our community then you will have undoubtedly heard the title of this article stated over and over again. The question is, do you just read it, or do you actually believe it? Trust the process!

You Have to Believe

One of the key components in an athlete’s success is that they trust the program they follow and/or the direction their coach is giving them. No matter how good the program or coach is, if an athlete doesn’t believe in what he is doing,

Quick and Easy Chicken Salad
Recipe by Amy Tran

Chicken salad is a quick and easy snack, appetizer, or meal. I usually make it with leftover chicken, but it is equally as good (and much faster) with a store bought rotisserie chicken.

It can be served with crackers, fresh veggies (celery sticks, sliced cucumber, and bell pepper slices to name a few), on lettuce cups, or on a salad.

Grab your favorite mayo (find my favorite mayo recipe here), shredded chicken, the rest of the ingredients,

Quality and Quantity Go Hand in Hand
Written by Holden Rethwill

Olympic lifting is an Olympic sport for a reason. It takes years and years, and a high level of expertise, to come even close to perfection. How do you think those athletes, or any athlete at the highest level of their sport, got there? Quality reps done in insanely high quantities.

High level and professional athletes have spent years perfecting their snatch, their swing, their jump shot, etc. by producing quality reps, over and over again.

We’ve all heard the phrase quality over quantity,