Split Jerk
Split Jerk is a olympic weightlifting - split jerk exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Gluteus maximus, Hamstrings, Deltoid, Triceps brachii
- Exercise type
- Olympic weightlifting - split jerk
Exercise technique
- Rack
Hold the bar on the fronts of your shoulders with your feet beneath your hips.
- Dip
Keep your torso upright and bend your knees through a short range.
- Drive
Push powerfully against the floor to raise the bar with momentum from your legs.
- Enter the split
Move one foot forward and the other backward as you lock your arms.
- Catch
Balance beneath the bar with both knees soft and lateral width between your feet.
- Stabilize
Keep the bar centered over your support and your elbows extended.
- Recover
Bring your front foot partway back and your rear foot forward to realign under control.
Key technique points
- Do not lean forward during the dip.
- Accelerate the bar with your legs first.
- Maintain lateral width in the split.
- Keep your rear knee soft.
- Lock your elbows as you catch.
- Bring your feet together once the bar is stable.
Common mistakes
Early arm press
Do not interrupt leg momentum with your arms.
Tightrope split
Do not land with both feet on a single line.
Front knee collapsing
Do not let your knee fall inward during the catch.
Locking the rear knee
A rigid rear leg absorbs the split landing harshly.
Holding the bar forward
Do not send the bar along a path that forces you to reach your torso forward.
Rushed recovery
Do not bring your feet together before establishing elbow lockout and balance.
Frequently asked questions
Split Jerk: why is “Early arm press” a mistake?
Do not interrupt leg momentum with your arms.
Split Jerk: why is “Tightrope split” a mistake?
Do not land with both feet on a single line.
Split Jerk: why is “Front knee collapsing” a mistake?
Do not let your knee fall inward during the catch.
Split Jerk: why is “Locking the rear knee” a mistake?
A rigid rear leg absorbs the split landing harshly.
Split Jerk: why is “Holding the bar forward” a mistake?
Do not send the bar along a path that forces you to reach your torso forward.
Split Jerk: why is “Rushed recovery” a mistake?
Do not bring your feet together before establishing elbow lockout and balance.
What should I focus on when doing Split Jerk?
Do not lean forward during the dip. Accelerate the bar with your legs first. Maintain lateral width in the split. Keep your rear knee soft. Lock your elbows as you catch. Bring your feet together once the bar is stable.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.