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. The jerk balance is a helpful technique primer to encourage the proper balance and motion.
With the bar racked, step into your full split to ensure you know where you’re going, and feel that position and balance for a moment.
Step back about a third of the split length to establish the starting position for the exercise. If you’re having trouble, start only a foot length back. Be sure you’re balanced evenly between the two feet.
Dip straight down, drive straight up, and push the bar into the proper overhead position behind the neck as you lift only the front foot and step out into the full split. When you land, your balance should immediately be equal between the two feet.
Keep your chest upright and push the bar back relative to your trunk—think of moving the hips and foot forward under the bar rather than the chest. This will help you step into your split without leaning and shifting forward, while still establishing the proper overhead position.
Immediately before your jerk session, do 3-6 sets of 3-5 reps using an empty bar or light weight—never load heavier than what allows you to perform as perfectly as you’re capable of.
When you move on to your jerks, focus on replicating the reach forward of only the front leg, chest up, and equal balance on the feet.