How to Do the Perfect Split Jerk (Complete Guide)

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

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

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