Split Jerk

One of our three Olympic Lifts, the Jerk is the most efficient way to get a weight from our shoulders to over our head.  There are two types of Jerks:  Push Jerk and Split Jerk (above) .  The split position creates a wider base of support, which allows for a more stable overhead position.  This is the preferred jerk for most individuals.  Make sure you read the scaling and safety tips below!


Safety Tip:  If you do not have a quality overhead position, be careful performing high volume reps or weight of this movement.  An easy test is to perform Wall Extensions:  if you struggle to keep your hands in contact with the wall, you are a prime candidate for scaling this movements.  Read below for scaling and mobility suggestions.


Scaling/Substitution Suggestions:

First and foremost, use lighter weight and work on finding better position

Strict Press

Push Press


Mobility Suggestions:

Overhead Band Distraction

Foam Roll Lats

Keg Drill

T-spine Smash

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