Exercise Library



Walk To Split



AKA Walking split lunge
 
The walk to split is an exercise to strengthen the position for receiving jerks.  
 
 
Execution
 
Place the barbell behind the neck as you would for a back squat, being sure to use a fairly narrow grip. Step out with one leg into your default split jerk receiving stance and tighten the position immediately—that is, don’t sink into a deeper lunge, but lock out the split in the depth you would normally receive your jerks. Maintain your upright posture and land with your weight balanced evenly between the front and back feet.
 
Step the rear foot forward into a split position with that leg forward and repeat until you’ve performed the desired number of repetitions. If needed, you can step the back foot up to meet the front foot before stepping out into the next split.
 
It’s convenient to set up two squat racks facing each other to walk between on each set.
 
 
 
Notes
 
Depending on how strong the lifter is in the split position, this exercise can vary greatly in possible loading. Avoid overloading to the point that the lifter is unable to step into the proper split position or it defeats the purpose.
 
 
Purpose
 
The walk to split strengthens the split receiving position for the jerk, which can often be a weakness that limits an athlete’s jerk. To some extent, it will also train the proper movement of the front foot into the split position and the maintenance of the proper upright posture.
 
 
Programming
 
The walk to split should be done after the classic lift and variants, but can be done before more strength-oriented work like squatting and pulling. Weights of up to 100% and more of the athlete’s best jerk may be used for 3-5 reps.
 
 
Variations
 
The walk to split can be done standing in place and simply stepping forward and then back into the starting position before the next rep.  








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Olympic Weightlifting & Sports Performance by Dane Miller



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