How To Split Jerk

Your jerk technique for the split jerk has a couple of key factors. To begin, you want to have your hands on the barbell in a clean or front squat grip. You want all your fingers and your whole hand on the bar.


You want your feet to be in the same position as when you pull the bar for the clean. Having your feet in the pulling position will allow your legs to get taller for a long drive.


In the front rack position with your feet in your pulling stance, you want to dip 6 to 8 inches. Ideally, as you dip, you want to stay on your heels. Your upper body will be about 90 degrees from your elbows to your torso. The goal is that as you dip, you stay as upright as possible. You have to fill your belly with air to best execute the dip.


There are two types of dips you might see with a split jerk. There is a short dip technique that is quick and controlled. Another technique is a longer dip which is seen with longer-limbed athletes who go deeper.

The split jerk position with the barbell overhead has a foot forward and a leg behind the body. Your feet are wider. Your overhead split position is as wide as when you catch a clean. Recover the front foot first. 


You want the barbell to get over your shoulders and your traps. You have to think about moving the body around the bar. Focus on the tight dip with an upright posture. In the split, you want 50% of your weight going forward and 50% of the weight going backward with the foot as wide as in a front squat position. 

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