Split Jerk
Quick Information
Category
Power
Difficulty
Advanced
Equipment
Barbell, Squat Rack
Primary muscle group
Deltoids, Quadriceps
Secondary muscle groups
Triceps Brachii, Gluteus Maximus, Trunk
Movement pattern
Vertical Push with Split Receive
Training goal
Power
Sport
General Athletic Development, Olympic Weightlifting
Overview
Purpose. Move the greatest possible load overhead with a fast drop under the bar.
How it fits the system. An advanced-level vertical push with split receive entry in the Power section, programmed to develop power. Related work in the library: Kettlebell Snatch and Kettlebell Clean.
Primary muscles
Deltoids, Quadriceps
Secondary muscles
Triceps Brachii, Gluteus Maximus, Trunk
Movement pattern
Vertical Push with Split Receive
Equipment
Barbell, Squat Rack
Difficulty
Advanced
How to Perform
- Set the bar in the front rack with the elbows slightly in front of the bar.
- Brace the trunk and dip vertically a few inches.
- Drive the legs hard and punch the bar upward.
- Split the feet, front foot forward and back foot behind, as you drop under.
- Receive the bar overhead with locked elbows and a braced trunk.
- Recover front foot first, then back foot, to stand tall.
Coaching Cues
- Keep the front shin vertical in the split.
- Punch the head through under the bar.
- Land both feet at the same time.
Common Mistakes
- Splitting too short and losing balance.
- Pressing the bar out rather than dropping under.
- Letting the torso lean forward in the dip.
Progressions & Regressions
Progressions
Increase load progressively with good positions.
Regressions
Push jerk or push press.
When to Use It
When to use
For maximal overhead power in weightlifting.
When not to use
With overhead shoulder pain or knee pain in the split.
Programming
5 to 6 sets of 1 to 3 reps.
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