How to Do the Perfect Split Jerk (Complete Guide)
Master the explosive overhead movement with perfect footwork and timing in this fundamental Olympic lifting technique.
Perfect Split Jerk Technique
The split jerk is the most efficient way to move heavy weights overhead, requiring precise timing, footwork, and stability. ChAIron's AI coaching perfects your split position and overhead lockout.
Step-by-Step Form Guide
- Front Rack Position:Bar rests on shoulders, elbows forward, feet hip-width apart
- Dip Phase:Descend straight down by bending knees, maintain upright torso
- Drive Phase:Explosively extend legs and drive bar upward with leg power
- Split Movement:Drop into split stance as bar travels overhead
- Catch Position:Front leg lunged forward, back leg extended, bar locked overhead
- Recovery:Step front foot back halfway, then bring back foot to meet it
Common Mistakes to Avoid
- Pressing the bar instead of driving with legs
- Uneven split stance or poor foot positioning
- Catching bar too far forward or behind
- Not achieving full lockout overhead
- Poor recovery sequence from split position
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
- Dip depth and torso angle consistency
- Drive timing and bar acceleration
- Split stance symmetry and positioning
- Overhead lockout and bar stability
- Recovery footwork and balance
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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