Split Jerk
A Footwork Drill
When it comes to mastering the split leg jerk, one of the most crucial elements is footwork. Consistency in foot placement ensures stability and confidence when receiving the bar overhead.
Here is a simple yet effective drill designed to help you get your feet in the right position every time.
Setting Up the Drill
To begin, draw a line on the floor where your feet will start from. This serves as your reference point.
Next, mark a box where your front foot will land—ideally in line with or slightly wider than your starting position.
Then, do the same for your back foot, making sure it also aligns or lands slightly wider than the starting point.
A useful visualisation is to imagine your feet on parallel railway tracks. Your front foot will move straight forward into its designated box, and your back foot will land straight behind you in its box. The goal is to keep each foot on its track, maintaining a solid and stable base every time.
Consistency is Key
After each rep, assess your foot placement to ensure you’re landing correctly. Small adjustments might be necessary, but this drill will help you develop a reliable pattern over time. Remember, the goal is to replicate this precise footwork with every single lift.
This footwork drill may be simple, but it’s an excellent way to build consistency in your split leg jerk, ensuring you’re always in the best position to receive the bar overhead.
Watch the Split Jerk Footwork Drill video below:
