Split Jerk with pause at bottom
Split Jerk with pause at bottom — is a Jerk variation that involves lifting a barbell from the shoulders to the overhead position with a split leg stance as in the regular Split Jerk, but with a pause at the lowest point of the dip. By pausing during the dip, the athlete increases the time under tension and maintains a more controlled bar path. This is a great exercise for athletes who struggle with catching the bar in line with the center of gravity. By practicing this variation, lifters can refine bar control, build strength and lower body stability, and reinforce proper leg drive timing.
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, make a pause for 1 to 3 seconds then 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 one 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 and extend hips and knees fully while stabilizing barbell. Control the descent of the barbell back to starting position.
The Pause 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 Pause at bottom Split Jerk reps programming vary from 1 to 5. This variation increases the time under tension and decreases utilizing of elastic energy and is usually performed with lower weights — from 60 to 95% of the best Clean and Jerk. 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, 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.