Exercise Library
Jerk (Split Jerk)

AKA Split jerk
The jerk is the second part of the second of the two lifts (the snatch and the clean & jerk) contested in the sport of weightlifting (AKA Olympic weightlifting). The athlete lifts the barbell from the shoulders to overhead after having cleaned it from the floor to the shoulders.
Secure the bar in the jerk rack position with the feet at approximately hip-width and the toes turned out slightly. Keep the weight balanced on the heels while maintaining full foot contact with the floor. Bend slightly at the knees only, keeping the trunk vertical and the weight on the heels. Transition immediately at the bottom of this dip and drive aggressively with the legs against the floor to accelerate the barbell upward. As you finish the extension of the legs, begin pushing against the bar with the arms, quickly lifting the feet and transitioning them into the split position, punching the arms into a locked-out overhead position. Secure and stabilize the bar overhead before recovering from the split into a standing position with the bar still overhead.
Because the split jerk is the overwhelmingly dominant competitive jerk style, the term jerk implies split jerk except for athletes who use a different style as their primary jerk.
The primary purpose of the jerk is as part of one of the two competitive lifts in the sport of weightlifting. As a training exercise, it serves weightlifters as a way to train for the lift in competition by training technique, strength, speed and all of the other qualities needed for the lift. For other athletes, it can be used to develop power, speed, precision, mobility and overhead strength.  
Sets of 1-3 reps are suggested with weights anywhere from 70% to the lifter’s maximum jerk. Generally this exercise should be performed following any snatch variants and possibly before clean variants depending on what the intended emphasis of the workout is.    
There are numerous variations of the jerk, primarily the other styles of receiving: power jerk, push jerk and squat jerk, but also pauses in the dip, from behind the neck, and more.

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August 20 2015
Hey greg. I have been doing you program now for 3 weeks and have hit prs in all my lifts minus my split jerk. I used to be able to hit a 285 split and 275 power jerk and now I am struggling at 225. My rack feels week and I just don't feel the explosion I used to have. Also when I do hit a good split jerk my back gets really tight until it hurts. Do you have any thoughts. I work out on my own and I'm sports Performance certified but I am struggling coaching myself on it.
No idea. Post on our forum with a video of your jerk, what program you're doing, and what your training was like when you were doing 285. Forum

Greg Everett