Exercise Library
Press Into Jerk
AKA Press to jerk, press into split
AKA Press to jerk, press into split
The press into jerk is essentially a split jerk using only the upper body to elevate the bar before the split.
With the bar in your jerk rack position, brace your trunk and ensure balance over the whole foot or with a slight preference for the heel.
Begin a press, and as the bar reaches approximately a third of the way up, lift and transition your feet into your split stance, aggressively punching your arms to move down into a locked out split receiving position.
Secure and stabilize the bar overhead before recovering to standing.
Notes
It’s important to maintain proper balance in this exercise and not dive forward onto the front leg.
Purpose
The press into jerk can be used as an upper body strength exercise variation that also trains quick and precise foot movement into the split. It can also be used to train patience in the split jerk by simulating a higher drive on the bar prior to movement of the feet into the split position. In this case, it can be used as a primer before jerks.
Programming
Sets of 3-5 reps are suggested. If trained with fairly heavy weights, it should be performed following the primary classic lift or variant work of the day. With lighter weights that won’t create interfering fatigue, it can be used as a technique primer before split jerks.
Variations
The press to jerk can also be performed from behind the neck, or as a power or push jerk.
With the bar in your jerk rack position, brace your trunk and ensure balance over the whole foot or with a slight preference for the heel.
Begin a press, and as the bar reaches approximately a third of the way up, lift and transition your feet into your split stance, aggressively punching your arms to move down into a locked out split receiving position.
Secure and stabilize the bar overhead before recovering to standing.
Notes
It’s important to maintain proper balance in this exercise and not dive forward onto the front leg.
Purpose
The press into jerk can be used as an upper body strength exercise variation that also trains quick and precise foot movement into the split. It can also be used to train patience in the split jerk by simulating a higher drive on the bar prior to movement of the feet into the split position. In this case, it can be used as a primer before jerks.
Programming
Sets of 3-5 reps are suggested. If trained with fairly heavy weights, it should be performed following the primary classic lift or variant work of the day. With lighter weights that won’t create interfering fatigue, it can be used as a technique primer before split jerks.
Variations
The press to jerk can also be performed from behind the neck, or as a power or push jerk.
