Split Jerk - Back Knee Behind Hip
Make sure your split is long enough to keep the back knee behind the hip.
This improves stability and allows you to balance instead of being forced to support too much of the weight with the front leg.
It will also allow you to get more of the forefoot against the floor for better stability instead of being up more on the toes.
An easy way to get an approximate split length for yourself is to kneel with your front leg at 90 degrees and back thigh vertical, then stand with equal balance to split depth.
This is one of a couple reasons I dislike the common cue to “push the back knee down” in the split—it tends to make lifters bend the knee too much, bringing it too far forward and into a really weak position, and get the back foot up on the toes more, for a double-whammy stability problem. Not to mention it often encourages cutting the drive short to focus on moving down.
This improves stability and allows you to balance instead of being forced to support too much of the weight with the front leg.
It will also allow you to get more of the forefoot against the floor for better stability instead of being up more on the toes.
An easy way to get an approximate split length for yourself is to kneel with your front leg at 90 degrees and back thigh vertical, then stand with equal balance to split depth.
This is one of a couple reasons I dislike the common cue to “push the back knee down” in the split—it tends to make lifters bend the knee too much, bringing it too far forward and into a really weak position, and get the back foot up on the toes more, for a double-whammy stability problem. Not to mention it often encourages cutting the drive short to focus on moving down.
