Split Jerk question

Justin Fricke · 12-17-2007, 07:45 PM

When performin the split jerk are there any negative affect from using only my "good" leg to go forward. and never using my left leg to go forward...i am staring to think that it would creat a muscular inbalance..but which muscles would be affected hip flexors and extensors??? would this cause hip problems if continued to use only one leg to go forawrd?

Don Stevenson · 12-17-2007, 11:35 PM

You'll fin that you'll be able to handle more load with one leg over the other and full time/competitive O lifters don't change legs often for their whole career.

Doesn't seem to adversely effect them in any way

Derek Simonds · 12-18-2007, 06:00 AM

I think that Dr. G is using his opposite side leg on the non maximal attempts and then as he works his way up in weight he goes with the same leg all the time.

I know that we had a discussion about this, hopefully he will see this and post.

As of now I always jerk with the same leg forward. I try to remember when warming up to alternate but usually forget.

-Ross Hunt · 12-18-2007, 10:40 AM

Wouldn't worry about it.

If you wanted to be extra-careful you could do some additional unilateral exercise (e.g., barbell split squats) on both legs, thus evening out the training load discrepancy.

Allen Yeh · 12-18-2007, 11:08 AM

I recall this being discussed somewhere but I can't recall where/when. The end result of the discussion was of what you were training for:

-If training to get competetive at Oly then use the same leg
-If training in Oly for a sport then switch legs.

I personally switch legs up until close to Max Loads.

Garrett Smith · 12-18-2007, 11:46 AM

Derek,
I actually have been push jerking lately in order to avoid the issue completely.

I'm reconsidering the whole issue, as I'd rather be a healthy mid-pack OL lifter than the soon-to-be-in-the-scrap-heap winner. To me, healthy likely includes all three types--weak side, strong side, and straight on (push jerk).

I'm going to start split jerking more, especially above 90%. Part of it is that my clean is definitely more than I can handle push jerking. I'll likely only do "strong side" above 90%. I really do like the feel of push jerking, and I sub KB jerks into the CA metcons often, so that will probably work on both issues. I'll work in "weak side" on the buildup sets, maybe with some extra reps just to get a little more balance.

On that note, I was recently thinking that I haven't been including my B squats like I should. I'm going to get back to those as well.

My opinion on creating imbalances would be that someone who trains a ton of OL and does all their jerks "strong side" may be creating an imbalance. A simple test might be to see how big a discrepancy there is between sides. While I don't know a good number, I'd think a lot more than 10% would be a bad sign. I have a feeling that someone doing the CA WOD is getting in enough "equal" unilateral and bilateral training that it won't be an issue.