Exercise Library

Step To Split



AKA Split lunge
 
The step to split is an exercise to strengthen the position for receiving jerks.  
 
 
Execution
 
Place the barbell behind the neck as you would for a back squat, being sure to use a fairly narrow grip. Step out with one leg into your default split jerk receiving stance and tighten the position immediately—that is, don’t sink into a deeper lunge, but lock out the split in the depth you would normally receive your jerks. Maintain your upright posture and land with your weight balanced evenly between the front and back feet. Step back with the front leg into the starting position to begin the next rep. As an alternative, you can step back about a third of the way first as you would in a jerk recovery, and then step the back foot up to meet the front, or simply step back again the rest of the way with the front foot after the initial recovery step.
 
 
Notes
 
Depending on how strong the lifter is in the split position, this exercise can vary greatly in possible loading. Avoid overloading to the point that the lifter is unable to step into the proper split position or it defeats the purpose.
 
 
Purpose
 
The step to split strengthens the split receiving position for the jerk, which can often be a weakness that limits an athlete’s jerk. To some extent, it will also train the proper movement of the front foot into the split position and the maintenance of the proper upright posture, as well as the proper recovery from the split jerk.
 
 
Programming
 
The step to split should be done after the classic lift and variants, but can be done before more strength-oriented work like squatting and pulling. Weights of up to 100% and more of the athlete’s best jerk may be used for 3-5 reps.
 
 
Variations
 
The step to split can be done with alternating legs with the athlete walking forward with each step, in which case the exercise would be called a walk to split.  







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Olympic Weightlifting for Sports by Greg Everett



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