Purpose
- jerk received in a split stance, which is the heaviest way to get a bar
overhead
- splitting the feet drops you further under the bar than any other jerk, so the
bar needs the least height and you can load it the most
- it finishes a clean and jerk, and it is usually the half that decides the lift
Execution
Take the bar in a front rack on your shoulders, elbows slightly in front of it,
feet hip-width apart. Brace your trunk.
- dip at the knees, keeping your torso vertical
- drive the legs and send the bar off your shoulders
- split your feet, one forward and one back, as you punch your arms to lockout
- receive it with the bar over your midfoot and your weight between your feet
- recover the front foot, then the back, and stand with the bar stable overhead
The split is how you get under, not a landing you fall into. Land in the
position rather than arriving there afterwards.
Purpose
- jerk received in a split stance, which is the heaviest way to get a bar
overhead
- splitting the feet drops you further under the bar than any other jerk, so the
bar needs the least height and you can load it the most
- it finishes a clean and jerk, and it is usually the half that decides the lift
Execution
Take the bar in a front rack on your shoulders, elbows slightly in front of it,
feet hip-width apart. Brace your trunk.
- dip at the knees, keeping your torso vertical
- drive the legs and send the bar off your shoulders
- split your feet, one forward and one back, as you punch your arms to lockout
- receive it with the bar over your midfoot and your weight between your feet
- recover the front foot, then the back, and stand with the bar stable overhead
The split is how you get under, not a landing you fall into. Land in the
position rather than arriving there afterwards.