Split Jerk
Split Jerk (Olympic Jerk) — is a weightlifting exercise that involves lifting a barbell from the shoulders to an overhead position. Starting with the barbell in the front rack position, the lifter executes a quick and forceful dip and drive from the legs then splits their legs — one forward and the other backward — creating a stable base to catch. This exercise emphasizes coordination, balance, and strength, requiring precise footwork and timing to execute the split position efficiently. The split jerk is commonly utilized in Olympic weightlifting for its effectiveness in allowing lifters to handle heavier weights by providing a stable base during the catch phase. It is great exercise for developing power and stability in the upper and lower body.
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, move one foot forward and slide the other backward. 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 and extend hips and knees fully while stabilizing barbell. Control the descent of the barbell back to starting position.
The 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 hip 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 Split Jerk reps programming vary from 1 to 5 and load from 60 to 105% of the best Clean and Jerk. Sets can vary from 1-3 with a heavy weight to 5 for light technique work. It may be a good idea to break records by doing the Jerk from the rack as part of your mental preparation. Knowing that you have already lifted the record overhead makes it easier to transfer it into Clean and Jerk.
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 Split Jerk. Perform the lift with a pause in the lowest point of dip, 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.