It’s Technique Tuesday where we talk about a movement we’re doing tomorrow, WHY we’re doing it, and other fun facts and tips about it!
Movement: Split Jerk
Description: Drive the bar from the shoulder to overhead by dropping underneath in a split stance.
Primary Movement Pattern:
Physical Skills Developed:
Tips, Tricks, and Fun Facts: The split jerk is the most approachable and forgiving technique to get the most weight from shoulder to overhead. We use the split jerk in our training because it develops full body strength, power, coordination, agility, speed, flexibility, balance, and accuracy!
It looks tricky, but with some PVC pipe drills and progressions, you’ll be developing power, overhead strength, and balance in no time.
At the end of the day, you’re just jumping and landing. Practice dropping into the split stance, then add the overhead punch as you drop, then jump + punch + land. Stay light and slowly add weight as you develop confidence in the timing and overhead catch in the split position.
Setup:
– Standing with the bar in the front rack position, feet hip width or slightly wider
Initiation:
– Dip with vertical torso and knees driving outward
– Drive to full hip, knee, ankle extension with bar still in contact with shoulders.
– Punch body down under bar into split stance and arms fully locked out overhead
– Recover front foot first, then rear foot
– Finish standing fully upright with bar stable overhead
Common faults:
– Punching too early before the end of the jump. Jump, then punch, and land. This is the key timing aspect of the split jerk and just takes a little practice to feel.
Check out our social media for the slow motion video with commentary and have one of our coaches check your technique tomorrow!
Dean
