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View Full Version : Squat jerk vs Split jerk


Leo Soubbotine
11-08-2007, 09:28 AM
Was curious if there's any benefit in a long run of learning and practicing the squat jerk instead of a split jerk?

Leo Soubbotine
11-08-2007, 12:03 PM
Here's what I ended up with today: 72.5 kg clean & squat jerk
http://youtube.com/watch?v=477vdEbA1MM

PR C&J is 105kg, Cln 112.5 kg.

josh everett
11-08-2007, 12:44 PM
Advantage of sqt jerk: you do not need to lift the bar as high as you would for a split

disadvantage: much much smaller room for error at heavy wts...the lift must be perfect. also it requires a high level of shoulder flexibility.

world records have been set using both styles

Greg Everett
11-08-2007, 01:18 PM
What Josh said - WAY less ability to correct for an unstable bar. In a split, you're able to move your feet quickly in any direction. In a squat, you're essentially stuck in the position you've established as your base. Duck walking is possible, but very slow and risky for the knees.

Leo Soubbotine
11-08-2007, 01:56 PM
I'll train both for a while and choose whichever one I'll like better.

Thank you.

Derek Simonds
11-08-2007, 02:46 PM
That was a super deep squat jerk. With the amounts you are OHS'ing looks like you got plenty of upward room on that movement.

Leo Soubbotine
11-08-2007, 02:58 PM
Yeah. My legs were toast from yesterday clean PR (247) though plus a Sh.Press-Push press-push jerk workout a bit earlier.

Monday is time to start CA wod - right when the Bulg cycle begins.
I'm ready for a break from CF - time to turn the 4 banger engine of mine into a V-6 :D

-Ross Hunt
11-09-2007, 08:37 AM
Do any tall lifters successfully squat jerk?

I tried it once (I'm 6'), and I concluded that it would never be possible for me to catch the bar low enough to get a benefit out of it. I'm not sure how tall you are, but in your video you catch the bar at about a quarter squat--basically push-jerk or split-jerk depth. Great squat jerkers seem to catch at about parallel:

http://uk.youtube.com/watch?v=cxy3CVruT1k

I'm not knocking your experiment; some really successful lifters at the national and international level have preferred the push jerk to the split jerk (Dimas and, with an even weirder twist, Kendrick Ferris), so it's not like the split jerk is the only way to go.

Derek Simonds
11-09-2007, 02:42 PM
Leo is 6' 3".

Leo Soubbotine
11-09-2007, 03:50 PM
Derek - CF in the Park Dec 8th.

Looks like we're leaving for North Carolina for CF cert on Dec 1-2. Super excited!

And I really want to get that Back hand spring next monday!

Tom Rawls
11-12-2007, 07:32 PM
Do any tall lifters successfully squat jerk?

I tried it once (I'm 6'), and I concluded that it would never be possible for me to catch the bar low enough to get a benefit out of it.

Is 6' considered tall for an Oly lifter?

Garrett Smith
11-13-2007, 05:00 AM
I like squat jerking, I'm 6'.

-Ross Hunt
11-13-2007, 05:56 AM
Is 6' considered tall for an Oly lifter?

Well, it means that to be competitive at the highest levels you would probably have to be a superheavy (i.e., weigh 105+ kilos). It might not be as tell as you can go, but it's getting there. It's not ideal for the squat jerk because the taller you are, the farther you have to descend into the bottom of a full squat with the bar at arms' length overhead. The split jerk is ideal because the taller lifter has a broader base when he splits his legs, which affords him greater foreward-backward stability