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Split Jerk

Split Jerk

The Split Jerk is a compound resistance training exercise for advanced athletes to improve split-stance hip flexor speed, body control and coordination.

Split Jerk Progression

If you use additional weights…make sure you use appropriate resistance so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.

Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining dynamic stability and rapid hip flexion.

Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.

Increasing the length of the speed ladder makes it more challenging for the nervous system!

Split Jerk Description

Split Jerk
© by Phil Halfmann – all rights reserved
  1. Position barbell chest level on the rack; add resistance (plates) and attach safety clips
  2. Take an athletic stance; stand straight, feet are under the shoulders; knees slightly flexed; toes point forward
  3. Use a pronated grip (palms facing down) and place hands slightly wider than shoulder-width apart on the bar; position barbell on top of the chest, move elbow underneath barbell and flex shoulder to 90°; elbows point forward; lift barbell off the rack and take a step back
  4. Slightly flex the hips (without excessive knee flexion) then extend hips rapidly to move barbell vertically off the chest and immediately flex hips rapidly (drop down into lunge posistion) to get under the barbell and extend the elbows; knees must not protrude past toes; look forward
  5. Stand up straight, flex elbows, move head slightly back, and return barbell to starting position
  6. Switch legs

Split Jerk Targeted Musculature

  • Hip Flexors (iliopsoas, rectus femoris, sartorius, gluteus minimus)

Related Resistance Training Exercises

Lunge to Press
Lunge to Press
Push Press
Push Press
Front Squat to Press
Front Squat to Press

Training Zone

In this section we provide you with some more workouts and training tips you may be interested in to optimize your training: