|Force:||Push & Pull|
Stand with feet positioned under barbell log slightly wider apart than hip width. Squat down and grip handles. Position shoulders over barbell log with back arched tightly. Arms are straight.
Lap: Pull log barbell up off floor by extending hips and knees. As bar clears knees, rotate handles forward slightly with slight ulna wrist deviation. Squat down with log barbell on lap while holding onto handles and allowing elbows to flare out to sides.
Clean: Lean into barbell log and inhale. Extend hips and lean torso upright while rolling barbell log upward keeping it close to body. Rotate elbows forward under barbell log. Stand upright with barbell log on shoulders and upper chest.
Split Jerk: Position chest high with torso tight. Keeping pressure on heels, dip body by bending knees and ankles slightly. Explosively drive upward with legs, driving barbell log up off chest and shoulders. As barbell log is traveling upward, drop body downward and split one foot forward and other backward as fast as possible, while vigorously extending arms over head. The split position places front shin vertical to floor with front foot flat on floor. The rear knee is slightly bent with rear foot positioned on toes. Push up with both legs. Position feet side by side by bringing front foot back part way and then rear foot forward.
Return: Lower barbell log to shoulders, then bend knees slightly and lower barbell log onto mid-thigh position with hips and knees slightly bent. Continue to bend over further and extend arms to lower bar to mat or ground, keeping low back straight. The advanced athlete may unload (drop) bar from completed position. This technique may be practiced to reduce stress or fatigue involved in lowering bar as described above.
Do not jerk barbell log from floor; arise steadily then accelerate. The Log Jerk Press is multi-movement lift. In Lap, barbell log is lifted from floor and placed on lap. In Clean, barbell log is lifted from lap to shoulders. In Split Jerk, barbell log is driven from shoulders to arm's length over head. The Jerk consists of leg drive, split, and catch. Split and catch phase involves body dropping under bar by quickly pulling up feet while pushing body downward under weight by extending arms. Pulling feet up while pushing body under bar allows body to drop under bar to receive it at faster rate of speed than bar drops.
- Scapula & Clavicle