Split Jerk

What is Split Jerk? The split jerk is a weightlifting exercise that is often used in Olympic weightlifting and CrossFit training. It involves explosively lifting a barbell from the shoulders to overhead, with a split of the legs to catch the weight. The split jerk is an advanced movement that requires coordination, strength, and stability.

Tutorial

1. Start with the barbell in the front rack position, resting on your shoulders with your elbows up high.
2. Take a deep breath, brace your core, and dip down by bending your knees and hips slightly.
3. Explosively drive the barbell overhead by extending your legs and hips while simultaneously pushing the barbell up with your arms.
4. As the barbell reaches its peak height, quickly split your legs into a lunge position, with one foot stepping forward and the other foot stepping back.
5. Lock out your arms overhead and ensure your feet are stable in the split position.
6. Stand up and bring your feet back together to complete the lift.

Common Mistakes

• Allowing the back knee to touch the ground during the split.

• Splitting too wide or too narrow, affecting stability. - Leaning too far forward or backward during the split.

• Not fully extending the arms overhead before recovering.

Tips for Better Results

• Practice footwork drills to improve speed and accuracy in the split.

• Focus on driving the barbell up in a straight path. - Keep the core engaged and maintain a strong and stable torso throughout the lift.

• Work on shoulder mobility to achieve a solid lockout overhead.

Muscles Worked

• Quadriceps - Hamstrings - Glutes - Calves - Shoulders - Triceps