Exercise Library
Jerk Balance
The jerk balance is a teaching drill, a remediation exercise, and a training exercise that helps improve the movement into the split position.
Hold the bar in the jerk rack position and step into your full split jerk receiving position so you can feel where you need to end up. Then step about a foot-length back with the front foot into a partial split position—this will be the starting position for each rep.
Keeping your weight balanced evenly between the front and back foot, dip straight down, drive straight up, and step the front foot forward into the full split position while punching the bar up into the overhead position. Keep your chest up and reach the front foot and hips into the split rather than leaning the chest forward any more than necessary to establish the correct overhead position.
The back foot should stay connected to the floor throughout the movement and your weight should be balanced evenly between your feet when your front foot reconnects with the floor. Adjust if needed to ensure a correct position, and then bring the front foot back to reset for the next rep.
Notes
The most common errors in this exercise are diving the chest forward rather than stepping into the split with the front foot and hips and leaning too much weight on the front foot, which defeats the purpose. The trunk should remain approximately vertical (only inclining forward slightly as required by a proper overhead position) and the weight always evenly balanced between the front and back feet.
Purpose
The jerk balance is useful for teaching and practicing the proper movement of the body under the bar during the split jerk, especially for athletes who have a habit of diving the head and chest through and leaving the hips behind the bar, over-reaching the back foot, and/or short-stepping. It’s also helpful for teaching better balance between the feet in the split position rather than overloading the front leg.
Programming
The jerk balance can be used as a technique primer before jerk training sessions, or as technique work at any other time. If used as a primer, light weights (as little as an empty bar) should be used. Sets of 2-3 reps are suggested with weights anywhere from 40%-70% of the lifter’s maximum jerk can be used at other times, but only if the lift is being done correctly—not only will it not be helpful if not done properly, it will just reinforce the very problems it’s supposed to correct.
Hold the bar in the jerk rack position and step into your full split jerk receiving position so you can feel where you need to end up. Then step about a foot-length back with the front foot into a partial split position—this will be the starting position for each rep.
Keeping your weight balanced evenly between the front and back foot, dip straight down, drive straight up, and step the front foot forward into the full split position while punching the bar up into the overhead position. Keep your chest up and reach the front foot and hips into the split rather than leaning the chest forward any more than necessary to establish the correct overhead position.
The back foot should stay connected to the floor throughout the movement and your weight should be balanced evenly between your feet when your front foot reconnects with the floor. Adjust if needed to ensure a correct position, and then bring the front foot back to reset for the next rep.
Notes
The most common errors in this exercise are diving the chest forward rather than stepping into the split with the front foot and hips and leaning too much weight on the front foot, which defeats the purpose. The trunk should remain approximately vertical (only inclining forward slightly as required by a proper overhead position) and the weight always evenly balanced between the front and back feet.
Purpose
The jerk balance is useful for teaching and practicing the proper movement of the body under the bar during the split jerk, especially for athletes who have a habit of diving the head and chest through and leaving the hips behind the bar, over-reaching the back foot, and/or short-stepping. It’s also helpful for teaching better balance between the feet in the split position rather than overloading the front leg.
Programming
The jerk balance can be used as a technique primer before jerk training sessions, or as technique work at any other time. If used as a primer, light weights (as little as an empty bar) should be used. Sets of 2-3 reps are suggested with weights anywhere from 40%-70% of the lifter’s maximum jerk can be used at other times, but only if the lift is being done correctly—not only will it not be helpful if not done properly, it will just reinforce the very problems it’s supposed to correct.
