THE HANDS HAVE IT (PART 3 - JERK)

First, I want to apologize for not posting this sooner.  With the hustle and bustle of holidays and a lack of enthusiasm to write, it's taken too long to get this published but this is the final installment of the three part series on hand placement on the barbell.  We first discussed the hand position for the snatch followed by the clean.  To finalize the three part series, we shall discuss the ideal hand placement for the jerk -- or at least what I think is ideal.

If you've been following along in the previous posts (specifically for the clean), I've recommended using the "Same Same" hand position in the clean in order to efficiently prepare for the jerk with the least amount of extraneous hand movement on the barbell.  It only makes sense, and hopefully you're tracking with me.  If so, my recommendation for the jerk is identical to the clean (a.k.a. "Same Same".).  Therefore, to establish the "Same Same" for the jerk, we need to figure out our "Double Fonzie".  What the hell is a "Double Fonzie"?  Read below and get your edumacation on!

"Double Fonzie":  I learned this particular hand placement method, while attending a CrossFit Olympic Weightlifting Certification from Coach Burgener of Mike's Gym.  He didn't call it "Double Fonzie" -- this is all my doing.  Matter of fact, I can't recall exactly what he called this particular method, but to the best of my recollection it had something to do with two thumb lengths -- at least that's all I could remember.  Regardless, I need to give him credit for coming up with this initial starting method.  It's prescribed as the starting point or default hand position for the front squat and jerk.  To obtain the "Double Fonzie" position follow these steps:

1 - Place your hands on the barbell near the edge of the outer knurling.

Hands near the outer edge of the knurl
 from the center of the barbell
("Putt'in on the Pants" hand position).

2 - Extend your thumbs so they rest directly over the edge of the knurling.

This is a "Single Fonzie"
Can someone say "Aaayyy!" 

3 - Bring your thumb back towards your index finger to mark off a single thumb (a.k.a. "Single Fonzie") distance from the edge of the knurling.

One "Fonzie" down, one to go!

4 - Now, using the thumb as a marker or pivot point, move your fingers/hands away laterally until they rest naturally with the thumb completely extended.

Holy Shit did we just do a "Double Barbell Fonzie"?
Effing...Aaayyy!

5 - This is the "Double Fonzie" hand placement.  Notice the double thumb distance away from the edge of the knurl?

"Double Fonzie"
Leather jackets for everyone!  Aaayyy!

The picture below illustrates my "Double Fonzie" placement on the barbell.  It is established by placing the outer edge of the palm of my hand on the score mark of the barbell.  This gives me my "Double Fonzie" distance from the edge of the center knurling.

Give me a jukebox to punch!  Aaayyy!

Now, utilizing the "Double Fonzie" hand position, place the barbell in the receiving/rack position on your shoulders.

Utilizing the "Double Fonzie", this over grown turd
has created a nice "W" front rack position.

Notice the "W" formed by the arms?  This is a noteworthy position in preparation for the jerk, because (as you'll see below) it reduces the distance the barbell must travel overhead compared to having the hands placed closer to the center of the barbell (a.k.a. "Putt'in on the Pants" method).

Plus, weightlifters subconsciously want to be cheerleaders; hence, the letter "W" created with the arms.  Give me a "W"!  We crush kilos, yes we do, we crush kilos how about you?  GOOOOOO WEIGHTLIFTERS!  Okay, that was freaking Glee Gone Weightlifting Gay, but you get the point.

The less distance the barbell needs to travel overhead from the shoulders equals a more efficient, stable, and easier jerk -- no shit!?  Don't believe me?  Check it out:

Aside from being a sweaty bastard,
notice the distance between this photo
and the one below.

Greater overhead distance from the top of the head
to the bottom of the barbell.  Not very efficient.

If you have the requisite flexibility, skill, and capacity to execute both the clean and the jerk, while maintaining the "Double Fonzie" hand position on the barbell, consider yourself lucky.  Many find this particular starting position uncomfortable and unnatural.  However, if you slowly and diligently work towards utilizing this hand position, it will pay off in the end.  Not to mention, you shall have established the "Same Same" -- "Double Fonzie" hand position for three basic and vital movements in weightlifting (the clean, front squat, and the jerk) without having to constantly stroke the barbell for a mind-blowing jerk -- unless you're into that kind of shit.