Split Jerk

Set-up

• Hold the bar across the front of your shoulders with a full grip just outside shoulder width.
• Stand with your feet hip-width apart and decide which foot will go forward.

How to do it

1. Dip straight down by bending your knees a few inches.
2. Drive up explosively through your legs to send the bar upwards.
3. Split your feet, one forward and one back, as you punch your arms straight under the bar.
4. Bring your front foot back, then your back foot forward, to stand with the bar overhead.

Coaching cues

• Land with your front shin vertical and your back knee slightly bent.
• Feet hip-width apart in the split, not in a straight line.

Common mistakes

• Splitting too short or too narrow, which makes you unstable.
• Pressing the bar out instead of getting under it.

Safety

• Learn this lift with a qualified coach, starting with a broomstick or an empty bar.