Split Jerk

Technique

Hold the barbell at shoulder height, then dip slightly and drive it upward while quickly splitting your feet into a lunge position. Catch the bar overhead with locked-out arms as your feet land. Bring your front foot back first, then your rear foot, to stand upright. Keep the bar stable overhead throughout the recovery.

Steps

1. Rack the bar across your shoulders with your elbows slightly forward
2. Dip straight down by bending your knees while keeping your torso upright
3. Drive forcefully through your legs to accelerate the bar upward
4. Split your feet front-to-back as you punch your arms to lockout
5. Stabilize the bar overhead before moving your feet
6. Step your front foot back, then bring your rear foot in to stand upright

Common mistakes

• Dipping forward instead of straight down
• Pressing the bar too early rather than driving with the legs
• Landing with a split stance that is too narrow or too short
• Recovering before the bar is stable overhead

Variations

• Pause-dip split jerk
• Split jerk from blocks
• Behind-the-neck split jerk
• Clean and split jerk

FAQ