Exercise Technique






Purpose: The Split Jerk is an explosive movement, meaning the athlete's intent is to move the bar as fast as possible.  The lift's purpose is to synergistically recruit and fire several large muscle groups in unison to produce a summation of forces and thus move the load overhead with power.  The Split Jerk's purpose is to develop explosive power through the ankles, knees, hips, shoulders and elbows.


Equipment Set-up:

Teaching Progression:

Starting Position:


Key Points:



CSCCa Split Jerk Technique from Greg Werner on Vimeo.




      Image From "Speed-Strength Training For Football," E.J. "Doc" Kreis. pg 47


Coaching Cue Words:


Produced by Master Strength & Conditioning Coach, Greg Werner from James Madison University

Athlete in the video is Strength & Conditioning Assistant, Phillip Brown, spotted by Senior Assistant, Callye Williams