Barbell Split Jerk
oec:barbell-split-jerk
An explosive Olympic weightlifting movement where a barbell is driven overhead from the front rack and caught in a split stance.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Split Jerk, Jerk, Jerk OL
How to do it
Setup
- Support the barbell across the front of your shoulders in the front rack position with a full or relaxed grip slightly wider than shoulder width.
- Stand tall with feet hip-width apart, chest lifted, elbows slightly in front of the bar, and eyes looking straight ahead.
Movement
- Dip smoothly by bending at the knees and hips, keeping your torso completely vertical.
- Drive aggressively through your mid-foot and heels to accelerate the barbell vertically off your shoulders.
- As the bar elevates, punch under the weight and split your feet rapidly, landing with the front foot forward and the back foot back with heel elevated.
- Receive the barbell overhead with fully locked-out elbows, head pushed slightly through the window of your arms.
- Recover by stepping the front foot halfway back first, then bringing the back foot forward to return to a parallel stance under full control.
Breathing
Take a deep breath and brace your core before the dip, hold throughout the dip, drive, and catch, and exhale once stabilized in the split or after recovery.
Cues
- Dip straight down like sliding down a wall
- Drive hard through the floor
- Punch the ceiling and drop under fast
- Front foot steps back first
Common faults
- Leaning forward during the dip, shifting the drive path in front of the body.
- Keep your torso perfectly upright and sit straight down between your knees during the dip.
- Soft or unlocked elbows upon catching the bar overhead.
- Aggressively punch up against the bar and secure a solid bone-on-bone lockout as your feet make contact.
- Narrow split landing resembling a tightrope, resulting in loss of balance.
- Maintain your hip-width lateral spacing when your feet split forward and backward.
Safety
- Perform on a dedicated lifting platform with bumper plates.
- Practice dumping the barbell forward and stepping backward safely if the lift is missed.
Muscles
Joints
- Hip: Extension, Flexion
- Knee: Extension, Flexion
- Ankle: Plantarflexion, Dorsiflexion
- Shoulder: Flexion, Abduction
- Elbow: Extension
- Shoulder blade: Upward rotation, Elevation
Details
- Movement
- Olympic lift, Vertical push
- Modality
- Olympic weightlifting, Power, Strength
- Mechanics
- compound
- Force
- push
- Laterality
- bilateral
- Kinetic chain
- closed
- Level
- advanced
- Equipment
- Barbell
- Record
- Repetitions and Load
- Load
- external, total
Related
- part of Barbell Clean and Jerk
- progression of Barbell Push Press
Sources
- wger: Jerk OL, by M9 (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.