Push Jerk In Split
AKA Split push jerk, push press in split, split push press
The push jerk in split is a variation of the push jerk performed in the split position.
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 would in the jerkas you sink back down into the normal split depth in which you started. Be sure not to shift your weight on your feet during the lift—maintain the equal balance between the feet.
The push into the overhead position should be aggressive and quick. Try to lock the elbows at the same time you return to the starting split depth. It will help to keep the dip relatively slow and the drive not very hard so the focus can be speed back under the bar.
The push jerk in split 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 can also be used as a technique primer for lifters who tend to land in an improper or imbalanced split position.
Sets of 3-5 reps with 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.
The push jerk in split can be performed from behind the neck.