Split Jerk

Overview

The split jerk is the heaviest‑loading overhead lift in Olympic weightlifting. After a powerful leg drive, you split the feet front–back and drop the hips under the bar, securing it overhead with elbows locked before recovering to a stable stance.

This movement converts maximal leg power into overhead stability, demanding precise timing, footwork, and mobility. CrossFit athletes leverage the split jerk for fast barbell cycling in workouts like ‘Grace,’ while weightlifters rely on it to finalize their clean & jerk totals.

How to Perform

Sequence each rep through these phases:

• 1. Dip: Stand tall with bar on shoulders, full grip, elbows slightly forward. Dip straight down 2–3 in—knees forward, torso vertical, heels flat.
• 2. Drive: Reverse the dip explosively, extending knees & hips. Keep bar glued to shoulders until legs reach full extension.
• 3. Split & Punch: As bar leaves rack, punch overhead while simultaneously splitting the feet—lead foot forward ~⅓ body length, rear foot back on ball of foot. Torso remains vertical.
• 4. Stabilize: Bar stacked over rear of head, front shin vertical, back knee slightly bent, hips between feet, weight 60/40 front/back.
• 5. Recovery: Front foot half‑step back, rear foot half‑step forward, holding overhead lockout until feet are parallel.

🏋️Coaching Cues🏋️
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➡️ “Dip straight down”
➡️ “Drive through the floor”
➡️ “Split fast—front foot flat”
➡️ “Head through and shrug”
➡️ “Front foot then back foot recovery”

Technique Focus

Vertical dip ensures the bar accelerates straight up; any chest lean shoots the bar forward. Film side view and trace bar path—it should track mid‑foot.

Footwork is a coordinated lunge: front foot lands flat, slightly turned in; rear heel up, knee soft. Hips stay between feet to balance load and avoid front‑knee shear.

• Full‑foot dip: heels stay planted until drive extension.
• Timing: arms stay passive until legs finish driving.
• Active shoulders: shrug up into bar immediately on punch.

Common Mistakes

Forward bar path: caused by torso lean in dip; correct with PVC dip holds against a wall.

Press‑out: arms pushing before split; drill jerk balance to ingrain drop‑under timing.

Uneven weight distribution: landing with torso behind bar loads rear leg excessively; cue ‘hips between feet’.

• Rear heel collapsed—keep heel up, knee soft.
• Front foot too narrow—step slightly wider for base.
• Recovery out of order—front foot always moves first.

Mobility Focus

Key requirements: ankle dorsiflexion for vertical dip; hip flexor & adductor flexibility for split depth; shoulder flexion & thoracic extension for stacked lockout.

Mobilize pre‑session: 90‑s ankle stretch, couch stretch 2×30‑s each side, banded front‑rack stretch 60‑s, PVC pass‑throughs 3×10. Post‑session, hold split stance with bar overhead for 20 s each side to build positional tolerance.

Key Drills & Variations

Use targeted drills to master footwork, timing, and lockout:

• Jerk Dip – practice vertical dip & brace with 110 % clean‑and‑jerk.
• Jerk Drive – dip & drive without split; focuses on bar speed off shoulders.
• Jerk Balance – start in split with bar overhead, dip & drive under to deepen split timing.
• Behind‑Neck Split Jerk – removes face clearance, teaches straight bar path.
• Pause Split Jerks – 2‑s pause in split before recovery to reinforce balance.

Prerequisites

Strength & skill baselines before max attempts:

• Front squat 1× body‑weight triple (leg base).
• Strict press 0.5× body‑weight triple (shoulder strength).
• Push jerk 0.75× body‑weight with solid overhead catch.

Programming Tips

Weightlifters program split jerks 1–2× weekly, often after cleans. Early cycle: technique triples at 60–70 %. Peaking: heavy singles at 90‑100 %.

CrossFit athletes blend moderate split jerks into barbell EMOMs for skill under fatigue—e.g., 3 jerks every 90 s at 70 %.

• Strength Block: 5×2 at 80 % C&J.
• Power Endurance: EMOM 10 – 2 split jerks @ 65 %.
• Peaking Singles: work to heavy single, then 3×1 @ 90 %.

Benefits & Carryover

Split jerks maximize overhead load by shortening bar travel and using rapid leg repositioning—translating to higher clean & jerk totals.

For CrossFit, efficient split jerks reduce shoulder fatigue during high‑rep workouts and teach footwork useful for barbell cycling and handstand push‑up stability.

Wrap‑Up

The split jerk rewards precision: vertical dip, explosive drive, fearless split. Commit to the drills above, keep mobility honest, and your overhead numbers and CrossFit efficiency will climb.

Film lifts weekly, refine footwork, and treat every jerk like a rehearsal for the platform.

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