Split Jerk
Dip, drive, and split the feet front and back to get under the bar overhead.
How to do it
Setup
Bar racked on the shoulders, feet under the hips, breath set.
Steps
- Dip straight down, short and fast.
- Drive the bar up and SPLIT the feet front and back.
- Lock out under it; recover front foot first, then back.
Common mistakes
Dip drifting forward: the bar follows; straight down. Short split: front shin vertical, back knee soft. Recovering back foot first: front first keeps the bar stacked.
Breathing
Breath before the dip, exhale at the lockout.
