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    Complete your olympic lifting with a powerful split jerk - Blog.

    The latest news, videos and workouts from the Escape Fitness Team.

    Complete your olympic lifting with a powerful split jerk

    For the third and final instalment of our Olympic lifting masterclass, Ann-Katrin Weber takes us through exercises to develop the movement patterns required to perform the Split Jerk.

    Similar to the first two Workout of the Week’s (WoWs) in this Olympic lifting series, Fix your technique for an awesome Olympic clean and Develop a great snatch in this Olympic lifting masterclass, this final WoW follows suit in terms of progression style.

    HOW TO PERFECT THE SPLIT JERK

    The Split Jerk is a movement that involves massive amounts of power and technique. If you want to push your Olympic lifting progression through the roof, perfect this technique.

    This sequence has been put together to develop the skills and strength needed to perform the Split Jerk. The Split Jerk is a very effective method to get maximal load overhead. However, it does not always transfer to the needs of the client or athlete. Therefore, the push press or power jerk may provide a better crossover for some.

    Before heading straight to the Split Jerk, perfect the progressive moves within this WoW and use our coaching notes below to ensure your technique is perfected.

     

    BREAKING IT DOWN

    The video shows you how to progress through exercises to develop the movement patterns required to perform the split jerk:

    Overhead press – 3 sets x 5 reps.
    Lunge and Press – 3 sets x 4 reps.
    Push Press – 3 sets x 3 reps.
    Power Jerk – 3 sets x 3 reps.
    Split Jerk – 3 sets x 1 rep.

     

    Overhead Press:

    Learning to transition from the rack position into an overhead position is important, as is being able to stabilise above the head.

    • From the rack position, keep the lower body locked out and elbows up.
    • Press the bar above the head and fixate the elbows.
    • Aim to finish with the bar in line with the body’s line of gravity.
    • Be aware of the bar passing the chin on the upward and downward phase.

     

    Lunge and Press:

    There is a big requirement for stability overhead whilst in the split position, therefore this exercise is the perfect introduction. Developing strength and stability in the legs and shoulders will help perform the Split Jerk with greater power and give more chance of sticking the bar above the head.

    • Step forwards into a lunge whilst pressing the bar above the head.
    • The same bar path as the Overhead Press is followed.
    • Pause in the bottom position to develop greater stability for the Split Jerk.
    • Return to standing and lower the bar to the rack.
    • Training both legs in this exercise is advisable to maintain function and balance across the kinetic chain.

     

    Push Press:

    This exercise coaches the drive component of the Split Jerk. Teach your clients here to transfer the power from the lower body through to the arms.

    • Keeping the torso upright and elbows up, drive the knees forwards.
    • Drive upwards, extending at the ankles, knees and hips.
    • Push the bar off the chest and overhead.
    • Fixate the elbow and stick the bar above the head making sure heels hit the floor as the elbows extend.
    • Lower the bar down as in an Overhead Press.

    This exercise coaches the drive component of the Split Jerk and will prepare members and clients for the lockout phase.

    • Keeping the torso upright and elbows up, drive the knees forwards.
    • Drive upwards, extending at the ankles, knees and hips.
    • Push the bar off the chest and overhead.
    • At the same time, fixate the elbow and stick the bar above the head whilst bending at the knee and hip. Make sure the heels hit the floor as the elbows extend.
    • Lower the bar down as in an Overhead Press.

     

    Split Jerk:

    Now you or your client has perfected the above movements, you are ready to perform the Split Jerk. Read these coaching notes to ensure you keep up your technique.

    • Keeping the torso upright and elbows up, drive the knees forwards.
    • Drive upwards, extending at the ankles, knees and hips.
    • Push the bar off the chest and split the stance.
    • Plant the feet into the floor as the arms lockout above the head.
    • Bring the front foot in first, then the back foot. Follow that sequence until in a standing position with the bar above the head.



    GOT YOUR BARS AND PLATES SORTED?

    Escape has a great range of Olympic bars and bumper plates that includes something for all levels of ability and strength. And for the best possible Olympic lifting experience, turn to Escape’s new Elite Urethane Bumper Plates.

    For more information about any products in our lifting range, talk to our sales team: sales@escapefitness.com

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