*This post will pertain only to the receiving position of the Split jerk not the jerk drive.

Which foot leads?

First makes sure that you understand the correct foot position. If you’re un sure about which foot should lead forward try 3 reps of a walking lunge. The foot that led is going to be your forward foot.

Split Jerk Stance – Picture this as a ¼ lunge stance. BACK LEG - The back knee should be at least under the hip if not a but bit further back. You are on the ball of the back foot with the heel turned outwards. This will close the hip and provide hip stability. FRONT LEG – The front knee should above the front ankle. The front foot should be flat on the ground with the toe pointing in. this will close the hip and provide more stability. WIDTH – The width of the legs will depend on your frame size and the amount of balance you need. The narrow the stance the less base of support. We are aiming for feet planted about shoulder width.

Split Jerk Foot Position Drill – With the hand on the hips, set back foot back. Placing a good amount of weight on the foot ensure you’re on the ball of the foot with the heel out then reaching the front foot forward make contact with the floor. Make sure to balance the weight evenly 50% front 50% back before you recover. Recover by stepping the front foot back and then the back foot forward

Tall Split Jerk Timing Drill (Bar Top of the Head) – Place the bar on the top of the head. Plant the back foot. After you initiate the reach forward with the front leg lock out the elbows before you contact the ground with the front foot. Take a moment to ensure proper back and front foot positions and proper weight distribution before you recover. Do not unlock the arms until you are standing tall.

Tall Split Jerk Timing Drill (bar in the jerk rack position) - Keeping the bar in the jerk rack position, step the back foot back, initiate the step forward locking out the elbows before the front foot hits the ground. Trying to make a louder sound with the front foot allows more time to secure the bar overhead before the foot contacts the ground. Be patient before trying the lock out the arms and make sure the front foot is in the air before locking out.

Tall Split Jerk Fast Timing Drill (bar in the jerk rack position) - Starting the jerk rack position, move both feet simultaneously. Ensure the timing of the feet and the elbows back foot hits the ground first, elbows lock out second and then front foot.

Think of it as…

1. Plant (back foot),

2. Elbows (securing the bar overhead) and

3. Stomp (front foot).

Words of advice – Getting the correct balance positions requires understanding of what “balance feels like” to create the most stable position. It also requires the ability to dynamically get into that position. Always use the recovery position to reinforce proper balance. Meaning check all your boxes before you stand tall and start your next rep. We are trying to drive this into your subconscious. We do that through conscious intention.

Last note: In real life the elbows will not lock out before the front foot hits first. But being proactive about correct foot timing and and securing the bar overhead will allow for you to start absorbing the weight before the bar starts its downward descend. Elbows locking out before the ground hits is an over correction cue.