Split Jerk
The jerk on its own: dip and drive the bar up from the front rack, then split the feet front and back to catch it on locked arms. It trains leg drive, speed under the bar and overhead stability. Choose it to practice the second half of the clean and jerk from a rack.
Updated
Primary muscles: quadriceps, front delts. Supporting muscles: triceps, side delts, traps, glutes, core. Equipment: barbell.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Rack the bar on the front of the shoulders, grip just outside shoulder width, feet hip-width.
- Brace the core with the weight over the whole foot.
- Dip a few inches by bending the knees with the torso vertical.
- Drive hard through the legs to send the bar up off the shoulders.
- Push yourself under the bar as you split the feet front and back.
- Catch with locked elbows, front shin vertical, back knee slightly bent and back heel up.
- Step the front foot back, then the back foot forward, and lower the bar to the shoulders with soft knees.
Watch for
- Leaning forward in the dip, which sends the bar forward.
- Splitting before the legs finish the drive.
- Pressing the bar out instead of catching with locked elbows.
- Feet landing in one line instead of hip-width apart.
Breathing
Inhale and brace before the dip, exhale once the feet are back together.
Tip
Drill the split footwork with an empty bar before you load it.
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