5 Common Split Jerk Mistakes (and How to Fix Them)

Strong advice from CrossFit Weightlifting.

“Here are the 5 points of performance we look for when receiving a jerk in that split position:

#1. Weight on the heel of the front foot.
#2. Front knee stacked directly over or even slightly behind the ankle.
#3. Torso straight up and down with the strongest midline you’ve ever had.
#4. Back knee SLIGHTLY bent.
#5. Back heel off the ground with weight on the ball of foot and heel slightly turned out (to keep hips facing straight).

These points of performance allow for that barbell to be stacked directly over our hips, allowing us to stabilize heavy weight overhead.

What we TEND to see:

#1. Weight on the toe of the front foot.
#2. Front knee in front of the ankle.
#3. Torso leaning forward.
#4. Back leg straight … creating a pelvic tilt.
#5. Back heel on the ground with the heel turned in (causing the hips to turn out).

These mistakes result in athletes chasing the bar forward because they are off balance with the weight sitting heavy on their front quad as opposed to sitting stacked over the hips.”

🤳🏼 @crossfit_weightlifting – Here are the 5 points of performance we look for when receiving a jerk in that split position: – #1. Weight on the heel of the front foot. #2. Front knee stacked directly over or even slightly behind the ankle. #3. Torso straight up and down with the strongest midline you’ve ever had. #4. Back knee SLIGHTLY bent. #5. Back heel off the ground with weight on the ball of foot and heel slightly turned out (to keep hips facing straight). – These points of performance allow for that barbell to be stacked directly over our hips, allowing us to stabilize heavy weight overhead. – What we TEND to see: – #1. Weight on the toe of the front foot. #2. Front knee in front of the ankle. #3. Torso leaning forward. #4. Back leg straight … creating a pelvic tilt. #5. Back heel on the ground with the heel turned in (causing the hips to turn out). – These mistakes result in athletes chasing the bar forward because they are off balance with the weight sitting heavy on their front quad as opposed to sitting stacked over the hips. – –@sassysageb | From @crossfit_weightlifting blog post (10/16/17) #CrossFit

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5 Tips to Improve your Split Jerk Technique

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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.

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