Forward lean on the jerk dip
Torso pitches forward on the dip; bar path goes forward instead of vertical.
Overactive muscles
Hip flexorsLatissimus dorsi
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗Olympic · Full Body
Clean and Jerk
Coaching cues
- Clean the bar to the front rack; stand fully before the jerk
- Jerk dip: straight down — 3-inch knee bend, vertical torso
- Explosive drive; split or power jerk to receive overhead
- Lock out arms before feet hit the ground; recover to standing
Common faults 3
Bar not locked out before the split lands
Arms still pressing when the feet hit the floor — unstable catch.
Overactive muscles
Upper trapeziusAnterior deltoid
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Front rack collapses between clean and jerk
Elbows drop while waiting to jerk; bar rolls off the shoulders.
Overactive muscles
Pec majorLatissimus dorsi
Corrective work
Foam RollLats↗StretchDoorway pec stretch↗