Exercise Library
Jerk Support In Split
The jerk support in split strengthens the jerk overhead and split positions and improves stability in the split.
Set up a barbell in a power rack at a height 1-2 inches below where it would be if overhead in your split jerk receiving position. Set your jerk grip on the bar and step or jump into your split position underneath it, setting the upper back forcefully and locking the arms into position.
With the trunk braced tightly, push with the legs straight up to lift the bar off the pins so you’re in your full split position and supporting the bar overhead completely. Stabilize the bar and hold for 5-10 seconds before returning it to the rack.
Notes
The most difficult part of the exercise is usually the initial break of the bar off the rack and ensuring it’s balanced. Make sure you’re tight and balanced directly under the bar before lifting.
Purpose
The jerk support in split is a way to strengthen the overhead position and in particular the split position. It can also help with confidence in the deep split position.
Programming
The jerk support in split should generally be placed at or near the end of a workout. Single lifts or 2-3 repetitions are most common. Weights can range anywhere from 90% to over 100% of the lifter’s best jerk. Often a lifter can just work up to the heaviest possible on a given day.
Set up a barbell in a power rack at a height 1-2 inches below where it would be if overhead in your split jerk receiving position. Set your jerk grip on the bar and step or jump into your split position underneath it, setting the upper back forcefully and locking the arms into position.
With the trunk braced tightly, push with the legs straight up to lift the bar off the pins so you’re in your full split position and supporting the bar overhead completely. Stabilize the bar and hold for 5-10 seconds before returning it to the rack.
Notes
The most difficult part of the exercise is usually the initial break of the bar off the rack and ensuring it’s balanced. Make sure you’re tight and balanced directly under the bar before lifting.
Purpose
The jerk support in split is a way to strengthen the overhead position and in particular the split position. It can also help with confidence in the deep split position.
Programming
The jerk support in split should generally be placed at or near the end of a workout. Single lifts or 2-3 repetitions are most common. Weights can range anywhere from 90% to over 100% of the lifter’s best jerk. Often a lifter can just work up to the heaviest possible on a given day.
