The Split Jerk for Sports TrainingThe split jerk is a whole body,
free weight
training exercise that develops
builds strength,
speed and agility,
muscular power,
and
whole body coordination.
To perform the split jerk, rack the bar on the shoulders, and perform a short, rapid knee bend to generate a forceful upward rebound effect. Then drop quickly under the bar as you drive and catch it overhead.
The leg split lowers the center of gravity, so you have less distance to push the bar upward to the lock out position overhead.
To lower the bar, continue to stabilize it overhead. Then push half way back with the front foot first, and then half way forward with back foot and continue until the feet are together. Then lower the bar to the shoulders. Note that in this NSCA video of the split jerk, they recommend knee flexion to about 1/4 squat prior to the upward thrusting movement. Many experienced lifters advocate a shorter, more rapid knee flexion to promote a more explosive rebound of the bar, which allows quicker repositioning in the split position. Training Tips: Listen to and feel the rhythm of the feet and the lockout. They should occur simultaneously. With aggressive, rapid positioning, the timing of the feet hitting the floor accompanies the lockout.
Check that the bar is directly over the shoulders and hips; adjust positioning, if necessary. The front knee should be flexed, with the front leg bearing much of the weight. Inverting the back foot (pointing it inward) prevents outward hip rotation, which can affect your ability to hold the bar overhead.
The split jerk is a safe and effective exercise that takes sport-specific weight training to the next level. As with the other Olympic lifting variations, there are any number of combinations of explosive exercises to include in your sports-specific weight training program. If any training-related terms or concepts are unclear, please check the growing list of Weight Training Terms.
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