tall Split Jerk
Tall Split Jerk — is a Jerk variation that involves lifting a barbell standing upright from the front rack to the overhead position with a split leg stance. The Tall Split Jerk eliminates the dip and drive phase, requiring the athletes to rely solely on explosiveness and swift footwork. This exercise enhances the lifter’s ability to quickly and accurately position themselves under the bar, emphasizing coordination, balance, and the mechanics of the split jerk, making it a valuable tool for refining technique and improving the speed and accuracy of the split jerk. The Tall Split Jerk is also a great exercise to emphasize proper arm work and 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 shrugging your trapezius and get up on toes. Push the barbell upward with arms, generating upward momentum.
While the barbell reaches eye level, quickly 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 Tall Split Jerk is a full-body exercise that engages multiple muscle groups.
- During the initial movement, 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 Tall Split Jerk reps programming vary from 2 to 5. This variation skips the dip and drive phase and depends on your Strict Press maxes. The Tall Split Jerk is usually performed with 30 − 50% of the best Clean and Jerk. Sets can vary from 1−3 with a heavy weight to 5 for light technique work or warming up.
This exercise can be used as a light weight finisher for technique work or as a warm up before Jerk or Clean and Jerk session.
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.
Jerk in Split. Perform the lift standing in split, emphasizing precise bar control and foot stability.