Split Jerk
Advanced
Jerk variation where the athlete splits the feet into a lunge stance to receive the barbell overhead.
Muscle Groups
deltoidstricepscorehip flexorsquads
Equipment
barbellrack
Coaching Cues
- 1Drive the bar up then punch yourself under it aggressively
- 2Land with a strong split: front shin vertical, back knee slightly bent
- 3Recover front foot first, then back foot
Standards
- 1Arms lock out overhead while feet land in a split position
- 2Front shin is vertical with the knee over the ankle
- 3Feet recover to a parallel stance before the rep is complete
Scaling Options
- •Push Jerk
- •Push Press