The split jerk is a compound exercise that requires an impressive combination of strength, balance and coordination.
Used in just about any sport or fitness program that emphasizes having explosive power from athletics to weightlifting the split jerk is one complex move but you shouldn’t shy away from mastering it.
Understanding proper form and technique for this lift provides benefits such as improved core stability, increasing muscular power, refining agility and acceleration capabilities, and enhanced cognitive control throughout your workouts.
In this blog post we will discuss how to properly do a split jerk: breaking down its components into simple instruction to ensure successful weight lifting performance with minimal risk of injury.
What is a Split Jerk
The Split Jerk is a weightlifting exercise that involves lifting a barbell over the head. It requires you to split your feet in two directions. This explosive movement builds leg strength and improves athletic performance. It also works your shoulders, chest, triceps and core muscles.
To do it, start in a standing position with feet shoulder-width apart. Place the barbell on your collarbone. Dip down slightly, bending your knees and driving your hips back. Once you reach the bottom, explosively extend your knees and hips to drive the barbell up above your head.
Split your feet into two positions. Your front foot should be flat on the ground with your knee bent at a 90-degree angle. Your back foot should be elevated onto its toes. Keep your core engaged and maintain stability in both legs. Hold for one or two seconds at full extension overhead. Then lower the weight back down to starting position.
Practice proper form before adding extra weight or attempting advanced variations. Some coaches recommend using blocks or mats to elevate your front foot during practice. Splitting is easy – it’s the jerking part that’ll really get your heart pumping!
How To Do It a Split Jerk
If you want to be a pro at lifting, learning how to do a Split Jerk is a must. This intense weightlifting move will help you raise your strength, build muscle, and increase your athletic performance. Follow these five steps to do it properly:
- Start with the barbell on your shoulders. Stand with feet shoulder-width apart.
- Step forward with one foot. Dip into a partial squat and push the barbell over your head. Drop below the bar so it rests on your locked-out arms.
- In mid-air, switch your feet positions. Land in a lunge position with legs staggered – front knee bent, back leg straight.
- Hold for two seconds. Stand up and put the weights back on your shoulders. Repeat.
- Repeat steps 1-4 for the required reps.
Have a tight core and brace during each stage. Balance and footwork are key to successful execution. Front foot should hit the floor first, then the back foot.
Pyrros Dimas’s story is legendary. At the 1996 Olympics, he won gold and broke his world record in weightlifting. Even though he hurt himself during Clean & Jerk, he still managed to Split Jerk 205kg in his second attempt – a reminder of how hard yet valuable this technique can be if done right.
Not only will you impress the gym crew when you master the Split Jerk, but you’ll also be able to lift heavy things in real life, like furniture and…your ex’s ego.
Benefits of the Split Jerk
Split Jerk – Reap the Rewards of Splitting Your Weightlifting Efforts!
Power or split jerk? Split jerk is the way to go! It has many benefits when done correctly.
- Stability: You’ll gain better control of your body as you push under the bar.
- Mobility: This technique requires mobility in your hips, ankles and shoulders.
- Muscle Activation: Get your core, quads, glutes and forearms working with this move!
- Improved Finish: Achieve a deeper and sturdier catch position to help with snatch form and squat strength.
- Mental Benefits: With focus, coordination and mental effort, you’ll train your mind to stay tough!
Be careful though; poor stability during this workout can lead to injury. Maintain good form, and don’t push too hard.
So if you’re looking for an effective way to increase performance, explosiveness and function, give the Split Jerk a go! Get your fitness levels up today! Start working with a qualified coach to learn it correctly and regularly. And of course, don’t forget those ripped shoulders and impressive chest!
Split Jerk Target Muscle Group
The Split Jerk engages numerous muscle groups at once. It works the quadriceps, hamstrings, glutes, calves, core muscles and shoulders. It’s a good exercise for building strength and stability in the upper and lower body.
Start with feet shoulder-width apart and hold the barbell at shoulder level. Bend your knees until your thighs are parallel to the ground. Then, powerfully push the barbell up and jump off the ground. Move one foot forward and step back with the other leg to assume a split stance. Keep your core tight.
It’s important to keep proper form throughout the exercise to avoid injury and get better results. The Split Jerk also improves balance and coordination even at heavier weights. Research has shown that doing the Split Jerk with appropriate weights on a regular basis improves physical prowess (University of Vermont).
For a perfect Split Jerk: Don’t forget to exhale!
Tips for Split Jerk
If you want to ace the art of a successful split jerk, remember these key points. Here are tips for perfecting your technique:
- Position: Feet in the correct place, one forward and one back, at a distance that’s comfortable.
- Grip: Both hands firmly on the bar, positioned on your shoulders and elbows.
- Dip: Take a quick dip to get ready for the lift.
- Drive: Push off the ground with your feet as you drive the bar upwards using your legs.
- Split: Split your legs apart in opposite directions while catching the bar overhead.
Plus, keep your core engaged and chest upright to stay stable throughout the movement. Practice regularly to improve your performance.
For more refinement, consider breathing techniques and footwork.
A 2017 study in BMC sports science reported Olympic-style weightlifting reduced blood pressure in adults aged 30-50 when done twice a week for 8 weeks.
Split jerking isn’t a one-time thing – take your time and have the right form to avoid getting hurt.
Split Jerk Common Mistakes
For a successful Split Jerk, here are some tips to bear in mind:
- Foot placement: ensure proper positioning of feet with a hip-width stance and toes pointing forward, with the back foot angled slightly outwards.
- Alignment: torso and arms should be aligned and hips must be under shoulders.
- Bar positioning: keep the barbell close to the body throughout the movement.
- Timing: dip and drive should be coordinated to maintain balance when landing.
Do not rush these steps! Practice makes perfect. Focus on a tight core to assist in overall stability. I had trouble with my alignment when I was training as an Olympic weightlifter. Thanks to expert advice and hard work, I managed to conquer this weakness and competed in many competitions where Split Jerks were required.
Impress your friends with your flexibility with these variations of Split Jerks.
Split Jerk Variations
Split Jerk is a vast world with many unique variations. Here are three to try:
- Switch Split Jerk – switch legs mid-air for smooth weight distribution.
- Staggered stance split jerk – stagger one foot forward and the other back, for better stability.
- Bounce The Jerk Dip – use momentum to dip deeper, then ‘bounce’ explosively.
For experts, explore unconventional variations to increase strength and flexibility. Olympic weightlifters often add Split Jerk Variations for extra challenge and to perfect form.
Frequently Asked Questions
What are the steps to do a Split Jerk?
The steps to do a Split Jerk include: grip the barbell, clean the bar to your shoulders, dip and drive the bar upward, split your legs into a lunge position, lock your arms and hold the bar overhead.
How do I know if I’m Split Jerking correctly?
To know if you’re Split Jerking correctly, check your form. Make sure your wrists and elbows are locked out overhead, your front knee is directly above the ankle, and your back knee is pointing toward the ground.
What muscles does the Split Jerk work?
The Split Jerk primarily works the legs, core, shoulders, and triceps.
How can I improve my Split Jerk technique?
Some ways to improve your Split Jerk technique include practicing with lighter weights, breaking down the movement into different parts, and seeking advice from a coach or experienced lifter.