Split Jerks 101
CrossFit Potrero Hill Athlete Mio Nitta performs a split jerk
Split Jerks are a common exercise in Olympic weightlifting, which involves lifting a barbell overhead from the shoulders to a locked-out position above the head. Here's what you need to know about split jerks:
What are Split Jerks?
A split jerk is a two-phase lift that involves first driving the barbell upward from the shoulders using the legs, and then quickly dropping under the bar and splitting the legs into a lunge-like position to catch the bar overhead.
The two phases of the lift are the drive phase and the catch phase. During the drive phase, the lifter uses their legs and hips to propel the barbell upward, while in the catch phase, they use their arms and shoulders to stabilize the weight overhead.
Split jerks may be done “off the rack” or from jerk boxes. However, a complete olympic clean and jerk movement involves first cleaning the barbell from the floor to your shoulders. The lifter can utilize a squat clean or a power clean to accomplish this. Typically, it’s easier to clean a barbell from the floor than it is to get the same barbell from shoulders to overhead. Additionally, in a full clean and jerk, the athlete must expend a great deal of energy to get the barbell to their shoulders. Therefore, in a complete olympic movement, the split jerk is being performed while already under a good deal of fatigue.
What are the Dangers of Split Jerks?
As with any weightlifting exercise, there are risks associated with performing split jerks. One of the main dangers of split jerks is the risk of injury to the shoulders, elbows, and wrists, especially if the lifter is using improper form or lifting too much weight. Additionally, split jerks can be hard on the knees, hips, and ankles, as the lifter must drop into a deep lunge position to catch the bar.
To minimize the risk of injury, it's important to start with a light weight and focus on proper form and technique. Additionally, it's important to warm up properly before performing split jerks and to stretch and cool down after each workout.
How to prepare for split jerks?
Your preparation should include proper stretching and mobility work, as well as effective drills to prime your brain and body for the movement. Our coaches will walk you through many of these exercises in class before you ever touch the bar. Additionally, we recommend showing up 10-15 minutes early to class for some additional individual mobility time. This can include:
Spider lunges and variations, such as rocking spider lunges, banded spider lunges, walking spider lunges and spider lunges with rotation
Shoulder openers such as passthroughs with an unweighted and weighted PVC pipe
Shoulder activation such as downward dog, band pull-aparts, handstand holds, scapula push-ups and scapula pull-ups
Core activation such as plank holds and hollow rocks
Front rack mobility with resistance bands or PVC
What equipment can help with split jerks?
Weightlifting Shoes: Weightlifting shoes are designed to provide a stable base for lifting heavy weights. They have a raised heel that can help you get into a deeper squat position, which is important for catching the bar in the split jerk. The shoes also have a firm sole that can help you generate more power when driving the barbell overhead.
Knee Sleeves: Knee sleeves are made of neoprene material and can provide compression and support for your knees. This can be helpful for reducing knee pain and preventing injuries during split jerks, especially if you have a history of knee problems.
Wrist Wraps: Wrist wraps can provide extra support and stability for your wrists in the overhead position during split jerks. They can help prevent injuries and allow you to lift heavier weights more comfortably.
Weightlifting Belt: A belt can help you stabilize your core, as well as provide you with some extra confidence during heavy attempts.
Please remember that no piece of gear should encourage you to push past the limit of your abilities. Prioritize safety and technique above all.
What are the Keys to Success in Split Jerks?
Here are some tips for success in split jerks:
Footwork: Foot placement is crucial for split jerks, as the lifter must split their feet quickly and precisely to catch the bar. Practice footwork drills to improve your technique.
Core Stability: Strong core muscles are essential for split jerks, as they help to stabilize the body during the lift. Incorporate core exercises like planks and hollow holds into your training routine.
Timing: Timing is key for split jerks, as the lifter must be able to transition smoothly from the drive phase to the catch phase. Practice your timing with tall jerk drills and lighter weights before attempting heavier lifts.
Upper Body Strength: Strong shoulders and arms are essential for stabilizing the bar overhead during the catch phase. Incorporate exercises like overhead presses and push presses into your training routine to improve upper body strength.
Flexibility: Split jerks require a great deal of flexibility in the hips, knees, and ankles, as the lifter must drop into a deep lunge position to catch the bar. Stretching regularly can help improve your flexibility and prevent injury.
Focus: Approach the bar with complete focus and confidence. Listen to your body. If you’ve warmed up properly, and primed yourself with effective drills, your body and mind should signal that they are in sync and ready to attempt the lift. Minimize distractions and devote yourself fully to the movement, regardless of whether you’re using a warm-up weight, or you’re attempting a one rep max.
Patience: When performing a complete clean and split jerk movement, remember that you’re really doing a two-part exercise. First, you must clean the bar from the floor to your shoulders. This will fatigue you, and you will need to reset your body and refocus your mind in order to then successfully execute the split jerk and get the bar to a controlled, locked-out overhead position. Once you clean the bar, be patient in the front rack position - take an extra couple of seconds to reset your body and mind before you attempt the split jerk.
Breathing: Managing your respiration is one of the keys to success with the barbell. Proper breathing not only feeds your muscles with oxygen, it also serves to tighten the body, and to calm and focus the mind. Breathing should be timed and deliberate. Your breath is also an important indicator in the seconds between the clean and the split jerk. Do not attempt the split jerk until you’ve calmed and restored your breathing after the clean. Ask your coach to demonstrate proper breathing technique.
In summary, split jerks are a challenging but effective exercise for building strength and power in the upper body and lower body. However, it's important to practice proper form and technique, warm up properly, listen to your coaches, and start with a light weight to minimize the risk of injury.