Split Jerk

Setup

1. 01Take the bar in a front rack from a rack or clean, elbows slightly down from clean height.
2. 02Set the feet at hip width with weight balanced over the whole foot.
3. 03Grip just outside the shoulders with the bar resting on the delts.
4. 04Brace the trunk and fix the eyes forward before the dip.

Execution

1. 01Dip straight down 3 to 5 inches by bending the knees with a vertical torso.
2. 02Drive explosively through the legs to launch the bar upward.
3. 03Split the feet fast, one forward and one back, as you punch under the bar.
4. 04Receive the bar on locked arms with the front shin vertical and back knee soft.
5. 05Recover front foot back first, then back foot forward, and stand with the bar overhead.

Checkpoints

• -The dip and drive stay perfectly vertical with heels down.
• -The elbows lock the instant the bar is received.
• -The bar sits over the back of the head with the head pushed through.
• -Hips remain centered between the split feet.

Common mistakes

• -Dipping forward and throwing the bar out in front.
• -A short, slow split that forces a press-out.
• -Landing with a long front step and a straight back leg.
• -Recovering back foot first and dragging the bar forward.