Join us tonight for our last nutrition seminar clinic at 6:30 PM. Potluck to follow so we can hang out and decompress from the week. Hope to see you there!
Here is a summary of how to perform the split jerk by Chad Vaughn, shown above.
’Set up in the front-squat rack position with upward pressure on the end of the elbows.
Head neutral and feet in a stance of flexibility.
Dip slow, straight and short.
Aggressive change of direction and exaggerated head movement back while maintaining upward elbow pressure.
Hips and ankles open completely as chin is lifted to its highest point.
As the bar begins to float, it stays in the fingertips as it is guided back slightly and the hips start to drop straight down and the feet split.
The bar and head will quickly pass each other, at which point the hands will wrap and push the body the rest of the way under for a lockout that will occur immediately after the feet return to the floor.
The bar is now directly over the shoulders and the hips with the head poking through to the point where the ears are just in front of the arms.
The front foot moves back first to the point where the back foot will step up and meet in the middle to complete the lift.’
And I will add my two-cents...
The most common errors we see as coaches with the jerk is the dipping forward of the torso during the dip-drive phase of the lift. It takes awareness and core control o drop the torso straight down, and then drive it straight up without any inclination forward of the torso, or of the hips. The key is to be balanced across your foot when you dip, and have your abdominal muscles tight.
Find the elbow position that works for you. A lower elbow position means more drive with the triceps. Higher elbows means you concentrate more on driving yourself under the bar than driving the bar overhead. They both work.
Get to lockout. That is the key. Get. To. Lockout. Meaning elbows locked out. The faster you do this, the more successful you will be, especially when you are tired.
21 Push Jerks (115#/75#)
15 Push Jerks (135#/95#)
9 Push Jerks (155#/105#)