Description:
The split jerk drives the bar overhead and catches it with the feet split front and back, allowing the most weight overhead of any jerk style.
Benefits:
- Builds strength and power for the lift.
- Develops the muscles used in the movement.
- Carries over directly to competition performance.
- Trains the whole body to work together.
Profile:
| Equipment: | Barbell |
| Type: | Strength Training (Compound) |
| Resistance Type: | Free Weight |
| Level: | Advanced |
Muscles:
Primary Muscles
- Deltoids
- Triceps Brachii
Secondary Muscles
- Quadriceps
- Gluteus Maximus
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Hold the bar on your shoulders and brace your core.
- Dip at the knees, then drive the bar up explosively.
- Split your feet front and back as you press under the bar to lockout.
- Recover by bringing the front foot back, then the rear foot, under control.
- Lower to the shoulders and reset.
Common Mistakes:
- Breaking position or rounding the back under load.
- Rushing the lift instead of staying tight.
- Using a range or technique that does not meet the standard.
- Going too heavy before the technique is solid.
Variations:
- Squats
- Barbell Flat Bench Press
- Barbell Deadlift
Safety Tips:
- Warm up thoroughly before heavy attempts.
- Use safeties, straps, or a spotter as appropriate.
- Keep the spine braced and in position.
- Stop if you feel sharp pain.
Additional Information:
The split jerk drives the bar overhead and catches it with the feet split front and back, allowing the most weight overhead of any jerk style.
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