We’ve been having some issues with the Split Jerk, both getting down and being comfortable in the down position. So instead of our typical heavy Saturday training we decided to scale it back and focus on some technique too.
I threw in a new exercise for the guys, I call them “Dead Split Jerks”. I’m not sure if I picked this up from another Coach or just made it up but I’ve used it with success in the past and think it’ll be very helpful this time around.
Dead Split Jerks Directions
- Start slightly up on your toes or feet flat with the bar in the racked position
- Then just drop and split your feet into position with a fast punch out!
- I have my guys hold so that they learn to stabilize themselves in the down/split positioning
Key Notes
- Start light.
- Make sure your chin is up and out of the way.
- Focus on quality movements, if it’s not “clicking” move on to another positioning drill and maybe come back to it in a few months or have a USA-W Coach take a look at it.
- Initially try the movement on your toes, then you can try it feet flat.
- As usually if you have shoulder issues or new to the movement/sport please do not attempt this movement without an experienced Weightlifting Coach.
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