Exercise Library
Jump To Split

The jump to split trains quick foot movement into the proper split position, and strength and confidence in that position.
Place a bar behind the neck as you would for a back squat and hold it tightly against your traps to prevent movement. Brace your trunk and ensure even balance over the whole foot.
Dip and drive with the legs while keeping the bar tightly on your back, and quickly move your feet into your split position, landing on both feet simultaneously or on the back foot a split second before the front. Your trunk should move straight down and remain at the same angle, and your balance should be equal on the feet.
If your position or balance is incorrect, adjust and hold the corrected position a second or two. Recover by stepping back about a third of the way with the front foot, then stepping the back foot up to meet it.  
This exercise can be very intimidating and may need to be introduced to a lifter with very light weights, although eventually heavy weights will be possible. Like in the snatch balance, dip and drive only enough to unload the bar to move the feet—driving higher than necessary will just make the receipt unnecessarily difficult.
The jump to split trains quick and accurate foot transition into the split position, and can help train the maintenance of the trunk position for lifters who tend to dive the chest forward into the split. It also strengthens the split receiving position for the jerk, which can often be a weakness that limits an athlete’s jerk.
The jump to split can be done before jerks as a primer for footwork and balance with sets of 3-5 reps around 25-60% of the lifter’s best split jerk. It can be done with heavier weights, sometimes as much as 100% or slightly more of best jerk, if the athlete is able to execute it properly.
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Chris Murray
February 17 2022
Do you think performing this(orasimilar variant)from the front rack would be better or worse for drilling correct posture?Thanks
Correct posture in a split receiving position is a slight forward lean of the trunk with bar over the back of the neck, so doing this from behind the neck is exactly the correct posture unless you're leaning forward more than you should.

Greg Everett
Chris Murray
February 21 2022
Perfect,thank you。
Chris Douglass
November 25 2022
Hi – to help with general fitness and/or some other sports there are a couple of lifts I do that are outside your normal programming (not bench pressing or bicep curls…😊). One of them is the Lunge – but I have just recently come across this Jump to Split, how would you compare it to the Lunge? It strikes me as an even more dynamic Lunge with the added benefit of training the Jerk receiving position as well, so maybe I should replace the Lunge with this? I am interested in your thoughts, many thanks.
It's definitely not a substitute for a lunge. If you want a more dynamic lunge motion, I'd do jumping lunges - lunge position, move straight down to max depth, jump vertically from there, switch legs to land and sink into full depth in opposite side lunge, repeat. Can load with DBs at sides or BB on back if needed.

Greg Everett
Chris Douglass
November 28 2022
Understood, thanks