The split jerk is a dynamic Olympic weightlifting movement that constitutes the second half of the clean and jerk. This technique involves moving a barbell from the front rack position (resting on the shoulders) to a fully locked-out position overhead. The defining characteristic is the simultaneous action of dropping the body beneath the bar and rapidly splitting the feet into a lunge-like stance to receive the weight. This synchronized movement allows the lifter to achieve a lower receiving position, which is necessary to successfully lift maximal loads. The ability to quickly and stably secure the barbell overhead makes the split jerk the most common technique used by competitive athletes.
The Core Phases of the Split Jerk
The vertical action of the split jerk is broken down into two primary components: the dip and the drive. The dip is a controlled, brief downward movement where the lifter bends the knees and hips, typically to a depth of about 10% of their body height, while keeping the torso upright. This ensures the barbell travels straight down and remains balanced over the mid-foot.
The drive immediately follows the dip and is an explosive vertical extension of the hips and legs, a rapid upward acceleration that launches the barbell skyward. The goal is not to lift the bar all the way overhead, but to give it just enough upward momentum to allow the lifter time to reposition their body underneath it. This phase must be extremely fast and vertical, transferring the power from the legs through the torso and into the bar.
As the body reaches full extension, the arms actively push the bar slightly up and back, a movement often called the “punch” or “press under.” This arm action occurs as the feet begin to leave the platform, pushing the head back out of the path of the bar. The timing of this explosive leg drive and the subsequent arm punch dictates the time window the lifter has to complete the split footwork and stabilize the load.
Mastering the Split Footwork and Receiving Position
The defining moment of the lift is the transition from the vertical drive into the horizontal movement of the feet, the action that gives the split jerk its name. As the barbell is punched upward, the lifter immediately projects the feet out from the starting stance, moving one foot forward and the other backward simultaneously. This rapid change in foot position aims to create a broad and stable base of support beneath the elevated barbell as quickly as possible.
The ideal receiving position should feature a wide base both from front-to-back and side-to-side, providing stability across multiple planes. The front foot should land with the toe pointed slightly inward or straight ahead, and the shin should remain close to vertical, preventing the front knee from traveling excessively forward. The back foot lands on the ball of the foot with the heel elevated, and the back knee is flexed, which allows the hips to drop lower under the bar.
In the receiving position, the lifter’s torso should remain vertical, with the hips positioned directly beneath the bar and shoulders. The weight must be distributed approximately evenly between the front and back feet, avoiding excessive pressure on either leg to maintain balance and stability. This deep, split stance significantly reduces the distance the barbell must be pushed overhead, decreasing the required bar height and increasing the potential for a successful lift.
Once the barbell is secured and stabilized overhead, the lifter must recover from the split position to complete the lift. Recovery is a controlled, two-step process: first, the front foot moves back a short distance, followed by the back foot moving forward to meet the front foot. This ensures the center of gravity remains under the bar, allowing the lifter to maintain control as they return to a standing position.
Why Choose the Split Jerk Over Other Styles
The split jerk is the favored technique in competitive weightlifting because it offers a low receiving height and a high degree of stability. Compared to the power jerk, which receives the bar in a shallow partial squat with the feet parallel, the split stance allows the lifter to drop into a significantly lower receiving position. This lower position means the lifter does not need to drive the barbell as high, which is a substantial advantage when attempting maximal weights.
The fore-aft placement of the feet in the split creates a larger base of support than either the power jerk or the squat jerk, providing stability, especially in the sagittal plane (front-to-back). This wide base offers a greater margin for error, allowing the lifter to make minor, rapid corrections to balance that would likely result in a missed lift with a less stable style. The split jerk is also far less demanding on shoulder and hip mobility than the squat jerk, which requires receiving the bar in a full overhead squat.
The split jerk accommodates heavier loads through a combination of a lower catch and greater stability without the high mobility demands of the full squat. While the squat jerk can theoretically catch the bar at the lowest point, its narrow stance and high demand for overhead mobility make it inconsistent for most lifters. The split jerk’s capacity to handle greater imprecision in the overhead position, coupled with a strong and relatively easy recovery, solidifies its position as the preferred method for lifting maximal weight.