Exercise Library

Jerk From Split



AKA Split jerk from split, jerk in split, split jerk in split
 
The jerk from split is simply a split jerk that begins with the feet in the split position rather than the standard drive position.
 
 
Execution
 
Secure the bar in the jerk rack position with the feet in your jerk split receiving position and at a normal split depth. Make sure your weight is balanced equally between the front and back feet and stabilize the trunk with air pressure and strong muscular tension. Dip straight down with the legs, and drive straight back up to elevate and accelerate the bar. Push the bar off the shoulders aggressively with the arms, pulling the head back out of the bar to clear a direct path, and push the bar into a fully locked overhead position behind the neck as you lift your feet and plant both down into the normal split depth in which you started. Be sure not to shift your weight on your feet during the lift—receive in the same position and balance in which you started.
 
 
Notes
 
The push into the overhead position should be aggressive and quick. Try to lock the elbows at the same time your feet hit the floor again. It will help to control the speed of the dip and drive somewhat so the focus can be speed back under the bar.
 
 
Purpose
 
This is a helpful exercise for strengthening the split position, and also for reinforcing the proper position and balance in the split (approximately equal between the feet), while also strengthening and reinforcing the proper overhead position for the jerk. It adds more control of the actual foot positions to an exercise like push jerk in split. It can also be used as a technique primer for lifters who tend to land in an improper or imbalanced split position.
 
 
Programming
 
Sets of 3-5 reps with light to moderate weights can be used. Some lifters will be able to move a lot of weight in this exercise, but never exceed what can be done properly, particularly with regard to balance, as it will defeat the purpose and simply reinforce the problems it’s supposed to be correcting. If used as a technique primer, light weights should be used for 3-5 reps.
 
 
Variations
 
The jerk from split can be performed from behind the neck.
 
 
See Also
 
Jerk Behind the Neck From Split
Push jerk in split
Push jerk behind the neck in split
Press in split




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