The overhead split squat is a simple unilateral leg exercise for strength and stability that adds an overhead component for overhead strength and stability and to increase the difficulty of stabilizing with the lower body.
 
Bring the bar overhead with your jerk grip and step into your split position. Lock forcefully and stabilize the bar overhead, then bend the knees together until the back knee very lightly touches the floor. The front shin should be vertical and weight balanced 50/50 between the two feet. Stand straight up without allowing any shifting of the bar. Notes
The length of the split can be adjusted to obtain somewhat different effects. The farther forward the front foot, the more the exercise will rely on the posterior chain and stretch the rear hip flexors; the farther back the front foot, the more the exercise will rely on the quads. However, if using the exercise specifically to strengthen the receiving position of the split jerk, the stance should be identical to that position.
 
Purpose
Like the split squat, the overhead split squat is strengthens the legs, hips and trunk for the split receiving position of the split jerk, but it also adds some upper body strengthening and position awareness.
 
Programming
Sets of 3-6 reps per leg are usually appropriate with weight that allows a smooth movement and no crashing into the bottom position, as well as a fully locked overhead position throughout the set, but up to 10 reps can be used.
 
Variations
The overhead split squat can be performed to maximal depth (i.e. the rear knee as close to the floor as possible), or just to the lifter’s normal split jerk receiving depth. It can also be done with the front foot on a low platform or bumper plate. Weights can be hung with bands from the bar to increase instability.