Exercise Library
Drop To Split
AKA Split drop
AKA Split drop
The drop to split is a simple exercise to train quick foot movement into the proper split position, and strength and confidence in that position.
Place a bar behind the neck as you would for a back squat and hold it tightly against your traps to prevent movement. Brace your trunk and ensure even balance over the whole foot.
Without any upward drive on the bar, quickly move your feet into your split position, landing on both feet simultaneously or on the back foot a split second before the front. Your trunk should move straight down and remain at the same angle, and your balance should be equal on the feet.
If your position or balance is incorrect, adjust and hold the corrected position a second or two. Recover by stepping back about a third of the way back with the front foot, then stepping the back foot up to meet it.
Notes
This exercise can be very intimidating and may need to be introduced to a lifter with very light weights, although eventually heavy weights will be possible. If heavier weights are desired, the jump to split is more appropriate.
Purpose
The drop to split trains quick and accurate foot transition into the split position, and can help train the maintenance of the trunk position for lifters who tend to dive the chest forward into the split. It also strengthens the split receiving position for the jerk, which can often be a weakness that limits an athlete’s jerk.
Programming
The drop to split can be done before jerks as a primer for footwork and balance with sets of 3-5 reps around 25-60% of the lifter’s best split jerk. It can be done with heavier weights if the athlete is able to execute it properly, but like the drop snatch relative to the snatch balance, if heavier loading is the goal, the jump to split is a better exercise choice.
See More
Find Your Split Stance
Which Leg Forward
Place a bar behind the neck as you would for a back squat and hold it tightly against your traps to prevent movement. Brace your trunk and ensure even balance over the whole foot.
Without any upward drive on the bar, quickly move your feet into your split position, landing on both feet simultaneously or on the back foot a split second before the front. Your trunk should move straight down and remain at the same angle, and your balance should be equal on the feet.
If your position or balance is incorrect, adjust and hold the corrected position a second or two. Recover by stepping back about a third of the way back with the front foot, then stepping the back foot up to meet it.
Notes
This exercise can be very intimidating and may need to be introduced to a lifter with very light weights, although eventually heavy weights will be possible. If heavier weights are desired, the jump to split is more appropriate.
Purpose
The drop to split trains quick and accurate foot transition into the split position, and can help train the maintenance of the trunk position for lifters who tend to dive the chest forward into the split. It also strengthens the split receiving position for the jerk, which can often be a weakness that limits an athlete’s jerk.
Programming
The drop to split can be done before jerks as a primer for footwork and balance with sets of 3-5 reps around 25-60% of the lifter’s best split jerk. It can be done with heavier weights if the athlete is able to execute it properly, but like the drop snatch relative to the snatch balance, if heavier loading is the goal, the jump to split is a better exercise choice.
See More
Find Your Split Stance
Which Leg Forward
