Collections
The Split for the Jerk




Understanding and developing the proper split position for the split jerk, and considerations for the splitting motion during the jerk.
Fixing A Common Split Jerk Recovery Error

Fixing a common error in the recovery of the split jerk that leaves lifters imbalanced even after a good lift. Read the article Why Do We Recover F...
Back Foot Hits First In The Split Jerk

In the split jerk, the rear foot should connect with the platform a split second before the front foot. This allows you to push off the back leg sl...
Short-Stepping The Split Jerk - How To Fix It

If you short-step your heavier jerks, your footwork may not be the problem. The issue is often a lack of time and space to move your feet into the ful...
Which Leg Forward In The Split Jerk?

Which leg to lead with in the split jerk is the world’s simplest question but has managed to inspire stunningly complicated solutions. For ex...
Should You Alternate Legs In The Split Jerk?

Should weightlifters alternate legs in the split jerk? Nope. A weightlifter alternating legs in the jerk is analogous to a pitcher alternating a...
How To Strengthen A Weak Split For The Jerk

If you’re weak and uncomfortable in the proper split position, no matter how well you understand it and know how to get into it with little or n...
Turn The Back Heel Out In The Split Jerk

In the split jerk, turn the back heel out slightly to maximize stability. Because the back leg is extended away from the hip at an angle, if the ba...
How To Find Your Split Jerk Stance

Not sure how to find your split stance for the jerk? Here you go in 3 quick steps.   Stand in your squat stance and turn your heels out until y...
Split Jerk Recovery: Front Foot First

When recovering from the split jerk, we want to step about a third of the way back with the front foot, and then bring the back foot up to meet it. Wh...
Split Jerk Balance: Technique Primer

One of the trickiest parts of the split jerk for many athletes is moving into the split position without shifting the entire body and balance forward....
Getting Under the Split Jerk Properly

There are two kinds of people in the world: those who are good at the jerk, and those who are not. For the latter group, there are so many things that can go wrong or be misunderstood that it can be very daunting to correct the mo...
Why Do We Recover Front Foot First in the Split Jerk?

Most coaches will hammer their lifters and reinforce the idea that we want to recover from the split jerk by stepping back with the front foot about a third of the way back first, and then bring the back foot up to meet it. The ba...
Improving Your Footwork in the Split Jerk

I joke in the gym that the split jerk is just a power jerk into a split position—in other words, quit making it so complicated and changing the entire movement rather than just the footwork. The dip and drive should be no di...
The Effects of Knee Position in the Split Jerk

I’ve now said this so many times to preface articles about the jerk that pretty soon I’ll have to stop, but the jerk tends to get far less attention technically than the snatch and clean. People will discuss mind-melti...
How to Quit Short-Stepping Your Split Jerks

The jerk is the world’s stupidest lift, and yes, I say that because it’s the one I’m worst at. All of my coach’s lifters were good jerkers, so I think he just wondered what my problem was. The good thing ab...
Balls of the Feet, Not the Toes, in the Split Jerk

A common mistake in the split jerk is to be up on the toes of the back foot. This is unstable in every possible way, and prevents you from supporting enough weight on the back foot to keep your balance approximately even between t...