Fix THESE Top Three Split Jerk Mistakes!
I’ve said it before and I’ll say it again; The Split Jerk is the most complex of the olympic lifts. There are a lot of moving parts to consider, which leaves it open for a wide array of mistakes. In this article I’ll dive into the three most common mistakes AND give you some pointers on how to fix them! P.S. if you’re more of a visual person, check out the YouTube video version of this article here, or scroll to the bottom of the article!
1. Incorrect Rack Position
One of the most common mistakes in the split jerk is an inefficient rack position. While squeezing the shoulder blades back is a common cue for many exercises, it doesn't hold true for the jerk. Instead, the focus should be on pushing the shoulders forward to create a sturdy shelf for the bar. When done correctly, the bar should be in front of the collarbone but behind the delts, with the shoulders slightly elevated.
Without this shelf, the legs can't efficiently drive the bar upwards - a crucial element in any jerk variation. If you're struggling with this, incorporate the following two exercises into your routine:
Scap Push-up: If you struggle with the mobility to push your shoulders forward, this will help strengthen the small muscles that protract the shoulder and allow you to create a more efficient rack position over time. Set up in a forearm or high plank position, and alternate between dropping the shoulder blades and pushing away to create a rounded upper back. Aim for 2-3 sets of 5-10 reps every training day in your warm up.
Underhand Dead Hang: If you can push the shoulders forward but can’t get your elbows up due to limited lat mobility or shoulder external rotation, this exercise can help. Grab a pullup bar in an underhand/chin-up grip, aiming to get as much of the palm over the bar as possible. Perform 2-3 sets of 30-second dead hangs between your empty barbell warm up sets and you will feel your front rack position open up!
2. Pressing with Arms Too Early
The second common mistake is initiating the press with the arms prematurely. The split jerk demands a precise timing sequence – the legs drive the bar up first, followed by the arms punching the body downwards. A valuable cue is to use the legs to get the bar to eye level, then use the arms to punch the body down quickly.
Two helpful drills to perfect this timing are:
Jerk Drive: Start with the barbell in the front rack position, dip, and drive the bar to about eye level without pressing the bar up with the arms. Try this in a complex with 2-3 reps before a split jerk or as a standalone variation to improve your dip and drive strength.
Tall Jerk: Begin by pressing the barbell to eye level, hold for one second, then quickly punch the body down under the barbell into your split. Use this as a drill or primer before your split jerk workout, performing 3-5 sets of 3-5 reps with very light weights.
3. Incorrect Foot Placement and Balance
The final common mistake is incorrect foot placement and/or balance in the split. The split jerk requires excellent coordination, and consistent footwork forms the foundation.
Footwork Drills: If footwork is a problem, practice footwork drills regularly. Without a barbell, start by pausing in the dip, ensuring balance is maintained without leaning forward. Then, drive up and land into your split position. Ensure the front leg shin is vertical, the back knee is bent with the heel off the ground, and you have a 50/50 balance between the front and back leg. If there are any mistakes, correct them, hold for a few seconds, then recover the front foot back, then the back foot to meet in the middle.
Jerk From Split: If balance is an issue despite consistent footwork, try the jerk from the split. With an empty barbell or very light weight, begin in the correct split position, lower yourself to the lowest split point, then drive the bar up and move your body back down into that split position. Aim for 3-5 sets of 2-5 reps before each jerk workout!
Hopefully, this clarified some things for you and maybe even gave you a lightbulb moment with your technique. If you ever need a free form check on your videos, you’re always welcome to join my free discord here and drop your video in the #form-checks channel.
By the way, I’ve got a free beginner weightlifting guide and a 6-week program! If you’re new to the olympic lifts, then check it out here!
And if you’re looking for a weightlifting program designed to help you set PRs, improve your technique, and get strong af, then check out a FREE WEEK TRIAL of my 3 & 5-Day OlyStrong Team at the link below!