alternate Split Jerk
Alternate Split Jerk — is a Jerk variation that involves lifting a barbell from the front rack to a split stance with switched the forward and backward position of the feet. This exercise emphasizes balance, precise foot movement, and the mechanics of the split jerk, helping to improve overall technique. Elite athletes have to develope one-sided exercises to adapt to lifting maximum weights, and sometimes this can cause asymmetrical muscle development, which can be related to some back and hip problems. If you are lifting weights for fun or not higher than national level, add this exercise to your program to reduce asymmetric load.
performing
Stand with feet hip-width apart, toes pointing slightly outward. Barbell should be positioned on your deltoids and upper chest with overhand grip, fist wider than shoulders. Keep your back straight, chest up, and elbows pointing in front of you.
Begin the lift by dipping your legs, keeping your back straight and your shoulder blades retracted. As the bar reaches its lowest point, explosively extend your hips and knees generating upward momentum. Keep your arms engaged, but do not push with them when the bar is on chest.
Once your hips and knees are fully extended, shrug your trapezius and get up on toes. Push the barbell upward with arms when the bar lift off the chest.
While the barbell reaches its highest point, slide alternate foot forward and the other backward and catch the bar overhead with locked elbows. Your front shin should be perpendicular to the floor and the knee of the rear leg should be slightly bent. The bar should be directly overhead, weight should be evenly distributed between your legs, and your chest should be up.
Stand up from split with front foot first, then back, extending hips and knees fully while stabilizing barbell. Control the descent of the barbell back to starting position.
The Alternate Split Jerk is a full-body exercise that engages multiple muscle groups.
- During the initial dip, the glutes and quadriceps are activated, providing the force to lift the weight off the chest.
- As the lift continues into explosive extension, the glutes team up with other powerful muscles to generate the force needed for full extension.
- During the drive, the calf muscles play a crucial role in plantarflexing the foot, and the upper trapezius muscles lift the shoulder blades, while the triceps and deltoids help lift the bar.
- Afterwards, the glutes and quads become the main muscles that drive the transition into a split. Rising also requires the use of adductors.
- The erector spinae, abdominals and other core muscles that support the spine are responsible for the safety and stability of the lift.
- The stabilizers are also the calves, lats, and hamstrings. The rotator cuff, serratus anterior and rhomboid muscles stabilize the shoulder and scapula.
Muscles working
Programming
Programming Jerk variations can vary depending on an individual's goals, experience level, and overall training plan. For beginners, it’s crucial to focus on learning proper technique and gradually increasing the weight. More advanced lifters may incorporate specific Jerk variations into Olympic weightlifting routines and vary the intensity and volume over time.
The Alternate Split Jerk reps programming vary from 1 to 5. For athletes who have never done this before, this variation requires great balance and is usually performed with lower weights — from 50 to 80% of the best Clean and Jerk. However, beginners or athletes who do this a lot can do it with up to 100%. Sets can vary from 1−3 with a heavy weight to 5 for light technique work.
It is a speed remining exercise and is usually performed before Pull or Squat, but after a Clean or Snatch. This can also be used as a light weight finisher for technique work.
Variations
Different variations of the Split Jerk used to train specific aspects:
Paused Power Jerk. Perform the lift with a pause in the lowest point of dip or overhead, focusing on the leg driving, positioning and timing.
BTN Split Jerk. Perform the lift behind the head, emphasizing precise bar control and full hip extension.