Split Jerk balance
Split Jerk Balance (Jerk in split) — is a Jerk variation that involves lifting a barbell in a split stance, with one foot forward and the other backward, emulating the landing position of a split jerk. The athlete performs a quick and forceful dip and drive using the legs, without lifting the rear foot off the ground. This exercise targets the precise coordination and timing required for a successful split jerk, aiding lifters in refining their technique, foot positioning, and overall stability during the catching phase of the lift.
performing
Stand with feet in split stance, slightly shorter than your actual split. 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 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 your front foot forward and catch the bar overhead with locked elbows. Make a brief pause. 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 Balance 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 Split Jerk Balance reps programming vary from 1 to 5. This variation requires great split balance and is usually performed with lower weights — from 40 to 60% of the best Clean and Jerk. Sets can vary from 1−3 with a heavy weight to 5 for light technique work.
This exercise is usually performed before a Clean and Jerk as a warm up. 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.