Mitchell Hooper is known for his powerlifting but decided to attempt a different workout.
Mitchell Hooper is the reigning World’s Strongest Man champion. He possesses incredible strength and technique in the gym. Despite his incredible size, Hooper ventured out to show that there is a bit of grace there as well. During a recent training session, Hooper hit some Olympic-style lifts.
On Monday, Hooper shared a video to his YouTube page showing his first attempts at a split jerk. This is an Olympic-style lift that requires athletes use their entire body and show strength in many ways. Hooper clearly has the upper-body strength to complete this lift but the movement was different than what he is used to in Strongman.
“I want it to be a skill that I can use if I need to.”
This is not a movement that you will see Strongmen completing on a regular basis but Hooper shared his intent to broaden his horizons.
Mitchell Hooper Shows Off Split Jerks
Mitchell Hooper completed nine single reps of split jerks using 180kg (396.8lbs) before moving onto his more tradition style of working out.
“My wrists are starting to cop it a bit. The overhead, extended position isn’t something I’m used to.”
- Split Jerk
- Incline Close-Grip Bench Press – 3 sets of 8-10
- Pec Deck – 4 sets of 8-12
- Triceps Pressdown – 3 sets of 10-20
Mitchell Hooper was able to successfully complete split jerks. He explained how to execute the lift in the video and shared the overall challenge and objective.
“It’s much more explosive and balance-oriented. The objective is to get your center of mass down and under the bar, which starts in front of where you want it to finish. But it’s all just theory until you get under the bar for yourself, you really don’t know.”
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Clean and Jerk Technique
While performing the clean & jerk will bring about an array of benefits, care is advised. The clean & jerk technique is tricky. If you are new to exercise, start light and be willing to spend time refining your technique.
1) First Pull
Start by assuming a hip-width stance and place both feet directly under the bar. Drop down to the bar and, using an overhand grip, place the hands slightly wider than shoulder-width.
Drop the hips down, engage the core muscles, lift the chest and squeeze between the shoulder blades before initiating the pull. In this position, the shoulders should be in front of the bar.
When pulling, focus on driving the heels through the floor and extending only at the knees. As you pull, ensure that the bar stays as tight to the body as possible.
2) Second Pull
The second pull begins when the knees are fully extended and the bar is just above the height of the knees. As you move into the second pull, the bar should begin to significantly accelerate.
Having extended at the knees in the first pull, the knees should then begin to move forward so that the trunk assumes a more vertical position.
Once again, the bar should stay tight to the legs as it moves up the thigh and the core should remain engaged throughout.
3) Third Pull
The third pull is initiated when you assume the power position. The power position is when you are standing almost vertically with a slight bend in the knees and hips with the bar in contact with the crease of the hips.
To drive the bar upward in a vertical path, triple extension should occur. This is a rapid and simultaneous extension of the hips, knees, and ankle.
When the bar makes contact with the hips, it should then be aggressively pulled upward. A combination of triple extension and upper body pull will drive the bar upward.
As the bar rises, you should quickly drop down into a squat in order to catch the bar on the front of the shoulders. Once the bar has been caught, you must then powerfully drive through the heels to a standing position.
4) Jerk
For the jerk, drop the elbows and widen your grip on the bar slightly. Push the chest up and engage the core before initiating the jerk.
There are two jerking methods. For the full jerk, very rapidly dip at the knees and hips and simultaneously fully extend at the elbows to lock the bar overhead and stand.
For the more complicated split jerk, dip and shoot one leg out in front and one behind the body while driving the bar overhead. Take a moment to stabilize and then walk both feet to a standing position.
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