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Old 02-15-2013, 01:48 PM   #1
Shelby Duncan
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Split Jerk

Hit a couple of PR's this morning.
Super stoked!
Was going for 260x3 and missed the last rep on the recovery.
Any advice is welcome, thanks!

http://www.youtube.com/watch?v=dgU2hnHMApA(WFS)
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Old 02-16-2013, 10:01 PM   #2
Lincoln Brigham
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Re: Split Jerk

Footwork is inconsistent - sometimes the back leg doesn't have a bend in the knee, sometimes the foot rotates externally. Speed under the bar could be faster.

Congrats on the PRs.
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Old 02-18-2013, 06:26 PM   #3
Jonathan Palmer
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Re: Split Jerk

I definitely agree with the above. Your foot work at the beginning was pretty good. For some reason on your first reps you turn your back foot out but the 2nd and 3rds were fine. Also you changed the way you came up to stand from the beginning to end. At first you brought your front foot back first then your back followed, when it got heavy you did the opposite. Consistency at the lighter weight is important so it will carry over when it gets heavy.

Congrats on the pr, with a few tweaks you can start moving some bigger weight!

Jonathan
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Old 02-18-2013, 07:08 PM   #4
Jack Dougherty
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Re: Split Jerk

Do your knees turn in when you dip? I can't tell from the video.
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Old 02-18-2013, 09:19 PM   #5
Shelby Duncan
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Re: Split Jerk

Yea, I have a pretty bad valgus knee issue on the dip.
And I was consciously trying to remember to recover correctly, some reps I'd get sloppy and some reps id get it. Built a bad habit of stepping all the way up with back foot and now I'm having trouble breaking the habit lol

So I should work footwork more?
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Old 02-19-2013, 10:45 AM   #6
Sean Dunston
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Re: Split Jerk

Yes, definitely work on your footwork more, and speed under the bar.

You'll notice that you press out some reps, even the lighter ones. If you focus on that footwork, and get it consistent - reaching a bit farther forward, and getting lower under the bar - that should help.

Also, in the recovery, the first move should be with the front foot, sliding back first, then back foot froward a bit, then front foot sliding back until they are together with the bar overhead. "Front Foot First" should be your mantra.

If you take a big step forward with your back foot first, it gives you a lot of forward momentum. If there is a significant amount of weight overhead, that weight will continue with the forward momentum, and you can lose the bar forward.
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