Exercise Library
Overhead Step To Split
The overhead step to split is a simple exercise to improve overhead stability and control in the split jerk.
Get the bar overhead in your jerk grip with your feet in your drive stance and brace your trunk.
Step out with one leg into your split jerk receiving stance and tighten the position immediately like you would in a jerk rather than sinking into a deeper lunge. Maintain your upright posture and land with your weight balanced equally between the feet.
Keep the front shin vertical and don’t allow any forward shifting of the knee, and maintain control of the bar with a forceful overhead position to prevent any forward shifting.
Step back with the front leg into the starting position. Repeat, or alternate legs.
Purpose
The overhead step to split improves stability in the split receiving position, both of the legs and overhead position. To some extent, it will also train the proper movement of the front foot into the split position and the maintenance of the proper upright posture.
Programming
The overhead step to split should generally be done after the competition lift and variants, but can be done before more strength-oriented work like squatting and pulling. Loading will likely be 50-80% of the lifter’s best split jerk for sets of 3-5 reps/leg, but it’s possible if experienced in the exercise to do at least single reps with as much as the athlete can jerk that day. Avoid overloading to the point that the lifter is unable to step into the proper split position or it defeats the purpose.
Variations
The overhead step to split can be done with alternating legs with the athlete walking forward with each step, in which case the exercise would be called a walk to split. Weights can also be hung on bands from the bar, or chains hung from the bar, to increase the stabilization work needed.
See More
Overhead Position
Find Your Split Stance
Which Leg Forward
Get the bar overhead in your jerk grip with your feet in your drive stance and brace your trunk.
Step out with one leg into your split jerk receiving stance and tighten the position immediately like you would in a jerk rather than sinking into a deeper lunge. Maintain your upright posture and land with your weight balanced equally between the feet.
Keep the front shin vertical and don’t allow any forward shifting of the knee, and maintain control of the bar with a forceful overhead position to prevent any forward shifting.
Step back with the front leg into the starting position. Repeat, or alternate legs.
Purpose
The overhead step to split improves stability in the split receiving position, both of the legs and overhead position. To some extent, it will also train the proper movement of the front foot into the split position and the maintenance of the proper upright posture.
Programming
The overhead step to split should generally be done after the competition lift and variants, but can be done before more strength-oriented work like squatting and pulling. Loading will likely be 50-80% of the lifter’s best split jerk for sets of 3-5 reps/leg, but it’s possible if experienced in the exercise to do at least single reps with as much as the athlete can jerk that day. Avoid overloading to the point that the lifter is unable to step into the proper split position or it defeats the purpose.
Variations
The overhead step to split can be done with alternating legs with the athlete walking forward with each step, in which case the exercise would be called a walk to split. Weights can also be hung on bands from the bar, or chains hung from the bar, to increase the stabilization work needed.
See More
Overhead Position
Find Your Split Stance
Which Leg Forward
