How to improve Split Jerk | Gabriel Sincraian

In this video, I'm explaining as simple as possible some tips about Split Jerk, and how to improve your footwork, which will improve your overall stability when you perform the split jerk.

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[thecrystaltide]

This is one of the best split jerkers in the world
and this video is free
we are BLESSED

[Sodo.Maxime]

when i started weightlifting i subconsciously put my dominate leg behind, glad to know i was right. thanks for the explanation!!
u should make an other vid showing drills to improve the split jerk

[delespai]

We're lucky to have you Gabriel. Thanks for all this info. I cracked up at the thought of Catalyst Athletics seeing that they were used as the example of what not to do lol

[artvndly]

I have used my dominant leg in front for the most part. I realized the jerk had so much technique to it quickly, it's exciting to see the progression though. I started out basically with push presses. It's so much harder to drop under a jerk than people seem to understand with any decent weight. I've heard people that owned gyms say Olympic lifting is really about not lifting it and dropping under, implying they're not that strong, and it's wild to see first hand and experience how ridiculous that is. There's many techniques of course, but there are so many people getting some wicked bar height and it takes some serious strength. My overhead strict press went up by a decent margin as a decently advanced lifter all from jerks... I can't imagine stopping this style, it agrees so well with my anatomy.

[cjpaul]

thanks so much!! I have been splitting on the wrong leg for 30 years! you are the first person I have ever seen to address this!!

[tonyteh]

Wow, this is the first time I hear anyone advising to have the dominant leg as the back foot for the split jerk. Pretty sure Greg would respond to this? It'd be interesting to hear both sides' opinions.

[kevindittler]

Great Lesson even for some seasoned lifters. Getting the timing is the hard part, one item that I have found is that when the front foot stops the quick or “free arm” movement stops and the arms will start pressing from there.

[so_sleepy]

Good to know I’ve been doing it this way the whole time 😅. It took me a while to figure out what I was comfortable with, because while I’m right leg dominant, I definitely prefer to jump with my left. Eventually I gravitated towards having my dominant leg back because it just felt right. It feels a lot easier to put that back foot down and back.

[ojsbklyn]

I’ve played football (soccer) all my life and I agree. My right foot is physically stronger but I’m a left-footed player because my right leg provides more stable support. For the jerk, I feel much more stable with my left foot back.

[Yupppi]

This makes sense regarding how you're supposed to recover from split and stand up. It's the opposite order than you'd intuitively do. But if you combine it with the split configuration Gabriel proposes, it starts to feel more natural.

Personally I noticed doing unilateral work that left is my stronger leg despite not having great dorsiflexion and it also feels weird in the hip. It's just that just like in soccer, the left (not dominant) leg is straight, rigid support leg that doesn't need to move but lock in place, while the right one does the choreography. I would always stand on the left leg as well when standing and getting tired, because it right away locks into rested position. As a result the right side hip stabilizers have gotten weak and needed work. Just trying to say that my anecdotal experience also follows that case where your stronger leg isn't necessarily the dominant and more mobile leg. It has even started to cause knee pains on the left leg because more load is placed on that left leg that has less external rotation. It all falls in place when combining with an earlier video where Gabriel pointed out that if one leg is preferred and stronger, the opposite upper body is often taking a bigger role, and to no surprise my right side upperbody is indeed taking more load.

[aodalbanian]

Very good video on the split jerk. Most people in US teach dominant foot forward lol. There is so much room to learn the basics of weightlifting in the USA cause lack of good coaches.

[animusdx]

I've always started with my dominant leg as the back leg since it always felt more comfortable. Good to know I stumbled into the right technique haha

[thomasurech]

Fantastic video as always Gabriel, thank you! When I first started split jerking I tried both, but neither felt noticeably better. I've always had confusion because since childhood I skateboard with my right foot forward, but waterski (1 ski) with my left foot forward. My dominant leg to kick the ball in football is my right, so I will try split jerks with left foot forward from now on. Great content!

[gsed-roman]

can you talk about the movement of your hand/when to engage your arms when you jerk from the fingertips? would be a nice follow up for this video.. ty

[alexw]

My back foot is my dominant leg. I only switched up because when I split with my dom foot forward, it hurts my knees. Good to know that I'm splitting correctly in your eyes 🙌🏼

[kevindittler]

Watching Loredana Toma jerk really shows the foot movement process and how the rear foot will set first. Reviewing some of the Physiology books from when I was in college in the early 80’s that has information from Angel Spassov about foot speed & positions & the rear foot drive for locking out the arms.

[georgecarder]

My mind is blown. This is the exact opposite of what most of us have been taught. This may be why my split jerk is complete garbage :)
I'll try to use the opposite foot in my next session. I'm very curious to see how it'll be different. Thanks Gabriel!

[venividivega]

Gonna try switching, wont lie I didnt even consider which leg went where, I just assumed it was preference. No wonder my split jerk has always felt so forced haha.

[pelvur]

Great video indeed. Not sure why Greg Everett is featured here, he teaches back foot first just as you do, it's pretty clear explained in his book too.

[jakesimpson]

can you make a video on back foot going too far back and front foot too short for split jerk, this is my problem.