Split jerk: mistakes and advice

It requires technique. It requires power. It allows you to lift huge loads.

Welcome to the world of split jerk!

What is split jerk

Ok, in WODs you see more often other things, such as the push press and clean & jerk. but yet the split jerk is a very useful lift which, once refined, helps you lift more with the c & j.

Also don't forget that split jerk is extremely satisfying on its own.

And the secret (as we will see later) is precisely il taste that sound like of whip do the athlete's feet who performs this movement in a correct, aggressive yet controlled manner.

There is a problem though: split jerk is considered a technical lift, complex. And as such, getting to the right movement can take some time. But it's worth investing.

Common mistakes in split jerk (and how to fix them)

0 - Wrong landing. This is the error par excellence:

• you land wide, because to get "right" under the bar, you push your back leg too far back.
• you land tight, because ... well: because you are looking for a safer and "natural" position

The problem with both of these positions? They are unstable.

Let's say that the ideal position is where your legs are one step forward and one step back from the vertical of your center of gravity. In this way:

• the front shin is perfectly vertical
• the front knee is at the same height as the hip

A balanced and compressed position (but without shortening it) allows you to gain the necessary solidity.

1 - the foot should not be squashed on the ground a bit randomly.

Seen from the side, barbell, shoulders and hips create a straight line, while the feet are equidistant from this vertical. So, again, the drills to follow:

• vertical front leg shin
• back leg bent
• the back foot must be located on the toes, that is, resting on the forefoot, and aligned with the knee
• chest up (helps maintain balance)

2 - the shoulders must be perfectly under the barbell: they will make it "lighter".

3 - Thrust. Use a movement similar to that of the push press to push the barbell up, but using as much of the as possible force of the legs. Both feet push off the forefoot throughout the push.

4 - Rack position. Fundamental to get to a smooth movement. If you miss a "no less than excellent" rack position, works of thoracic mobility and build good numbers in the meantime with the split jerk.

PS: good numbers in split jerk means HEAVY LOADS. It will help you develop postural strength.

5 - The sound. The split jerk is associated with the sharp blow, like a whip, of the feet on the ground. Generally, a soft, mis-synchronized noise are indicators of a split jerk to improve.

The most important detail

I'm sure you expect at this point a drill that solves your day, increase your split jerk ceiling by 52,5 kg, take you to the podium higher than Pyrros Dimas (if you don't know who he is, get informed: you don't know what you're missing), and allow you to enter the box between wings of dreamy and / or envious glances.

No.

Split jerk takes time. Arm yourself with patience, and practice, practice, practice.

 

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