Split Jerk

The Split Jerk is an Olympic lift where you drive a barbell from your shoulders to overhead and then drop into a split stance to catch it. It builds leg power, overhead stability, and quick footwork.

Set up with the bar resting on the front of your shoulders, elbows slightly in front of the bar, and hands gripping just outside shoulder width. Start with your feet under your hips, weight through your whole foot, chest up, and core tight.

Dip straight down a few inches by bending your knees, keeping your heels loaded. Then drive hard through your legs to push the bar up, and split your feet front and back to drop under the weight. Land with your front shin vertical and your back knee soft, and lock your arms before your feet land. Step or jump your feet back together once the bar is stable overhead.

Take a big breath and brace your core before you dip. If you are learning the movement, practice the footwork with a PVC pipe or empty bar first. If you want more challenge, add a pause in the split position before recovering.

Fault: Your chest falls forward or your weight shifts onto your toes during the dip. Fix: Stay upright, dip straight down, and keep your heels loaded with weight through your whole foot.

Fault: You try to press the bar overhead with your arms instead of driving with your legs. Fix: Drive through the bar with your legs first, then split under it so your legs create height and your arms finish the lockout.

Fault: Your front knee shoots forward past your toes in the split. Fix: Land so your front shin stays vertical and your back knee stays soft, building a solid base under the bar.

Fault: Your elbows bend or fail to lock as your feet land. Fix: Reach your head through your arms and aim to lock your arms before your feet land.