How to improve Split Jerk | Gabriel Sincraian

[@thecrystaltide3757]

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

[@gsincraian]

💪

[@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

[@mountainlife2411]

Me too. Glad I don't need to change it.

[@wchang3k]

Same here. My coach didn't try to correct or convince me otherwise; he just let me do what felt natural and most stable

[@delespai5592]

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

[@gsincraian]

My pleasure!

[@Bertone4884]

He wasn’t criticizing Greg’s test though, why do you all start shit? All he said that with this test rather than sending that leg front it should be back

[@yetanotherRjven]

Greg/catalyst athletic also says specifically not to use this test because it’s dangerous/injurious for the athlete

[@khmak9387]

​@@Bertone4884Not really Greg's test. I believe he said that some people recommend it.

[@kevindittler6524]

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_sleepy2495]

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.

[@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.

[@alubchicken]

literally everyone uses dominant foot backwards, except crossfitters lmao.

[@tonyteh]

@@alubchicken Clarence and Greg aren't crossfitters lol

[@alubchicken]

@@tonyteh true :(

[@simonsaysgetactive]

I never knew

[@annaa8207]

Based on Greg's article on how to find your foot position in jerk, his solution is to try which one feels more comfortable. So no controversy there.

[@418cjpaul]

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!!

[@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.

[@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.

[@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!

[@cap3c187]

thank you SO MUCH! great video!

[@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

[@alexw5042]

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 🙌🏼

[@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

[@georgecarder4695]

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!

[@gsincraian]

Glad it was helpful! Let me know how will go.

[@rauljimenez2436]

Grande Gabriel 🙌🏼

[@fremantlebarbell]

Thank you Gabriel!

[@gsincraian]

My pleasure!

[@kevindittler6524]

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.

[@gsincraian]

Ohh interesting, how is called the book?

[@kevindittler6524]

@@gsincraian I will try to find the book itself, I have exurbs from page 58 through page 63 it was part of a collection from Lynn Jones back about 1994, it is also with some paperwork from a lecture Angel Spassov did in Orlando Florida in 1988. The section that I have is called intramuscular coordination, begins with the training process of the Bulgarian Weightlifting. I will scan and email it to you

[@kevindittler6524]

@@gsincraian Angel graduated from the National Sports Academy in Sofia, Bulgaria, in 1966 with a major in Scientific Basis of Sports Training. He earned his Ph.D. in 1972 with a dissertation on the topic of "Pre-competitive Warm-up for Elite Athletes". His second dissertation for D.Sc. (Doctor of Science) was presented in 1981 on the topic of "Some Physiological Evaluations of the Periodization, Volume and Intensity of World Class Athletes". He would be further recognized as Honor Coach of the People's Republic of Bulgaria -- a title bestowed upon him from the Bulgarian Parliament and Bulgarian Union for Physical Culture and Sport. The book/articles I believe are from these works.

[@venividivega8889]

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.

[@atg_stickman6716]

Great video!

[@gsincraian]

Thanks!

[@jakesimpson8952]

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

[@gsincraian]

probably your low back is arched alot. if you use the corect leg behind and it's still not placed well, is because of your low back.

[@Star-xk5jp]

Thank you 😊

[@gsincraian]

You're welcome 😊

[@mattjoshima6181]

Nice, I'm a righty, but my front leg in the split is already the left one.

[@gsincraian]

Very nice!

[@una1662]

what would be your opinion on the best ways to actually ix the issue of rear foot landing first? my dominant leg is the one going in the back position. i struggle with that in particular

[@gsincraian]

that is not an issue, is recommended that back leg to touch first the ground :)

[@una1662]

@@gsincraian sorry my writing sucks 😄 my point was that my jerk is limited by front foot stepping first, rear leg not hitting the ground first which often limits me in the jerk. so i want to fix that but so far nothign has been successful.

[@laluswoldeselassie2668]

thank you

[@gsincraian]

You're welcome

[@Leke_Lifts]

Is there a way to fix leaning in into the jerk? Like leaning forward. And I also use my dominant foot forward

[@gsincraian]

make sure your dominant leg is behind you, and your footwokr it will imporve alot

[@pavlopixxao7185]

God bless your soul for this information, thank you ☮️✝️💪🏻🙏🏻💯❤️✌🏻🔥

[@gsincraian]

You are so welcome

[@johnpatowary]

And I've been doing it all wrong all these years...no wonder my Split Jerk is super crap! Now from tomorrow I will switch legs, hopefully I will see some improvement. Once again this is amazing content. Thank you for these amazing tips Gabriel

[@andriihavryliuk1276]

Keep us posted! Good luck 💪

[@gsincraian]

Happy to help!

[@hayden2307]

Hi Gabriel - I put my dominant leg (right leg) at the front in my jerk. Do you think it's worth changing ever after a years practice like this?

[@AnthonyGarcia-sy3yk]

He is the expert but from my humble point of view you should ,,, try this get on split position and press the bar from that position light weights obviously you gonna feel the dominant legs feels more comfortable after do a full jerk I suggest this to my gym buddy the other day and works for him he already doing the swicht ..

[@khmak9387]

As a right-handed tennis player, I follow my serve stance, where my left foot is in front.

[@Mr.Ciobanu]

Salut, Gabriel! Well, fking thank you. This is my 1st year of full Oly, I kinda sorta can snatch, clean ok, but split jerk is a fkiing alien movement to me. I just don't understand that shit at all. And you are the 1st that said that about the dominant leg, I played fotbal with my left leg and it was the leg I use forward. Guess I was wrong, but I do feel more stable is the left in front, because probably I was using it wrong. Time to switch:)

[@gsincraian]

yes, definetly you can try with left in the back. I'm an lefty too, and I place my left leg behind in the split.

[@Sleet870]

I have a question Gabriel. Why does my front leg land first?

[@lizardgecko]

Gabriel what do you think about heels rising during the second pull in the snatch? Is it a mistake or is it ok for straighter extension

[@MiiaAndra93]

Just trying to make sure I get this right. In my case I hit the ball with my right foot, using the left as support. The left foot is weaker and smaller in my case, but more mobile. Does this mean my right foot should be in the back?

[@gsincraian]

yes, your right leg is the dominant one and that leg should be behind you.

[@MiiaAndra93]

@@gsincraian Thank you for the reply, much appreciated 🙏

[@yusufyusuf1769]

I am beginner and right side dominant ,but so far I've used the right leg in front. Will definitely try the other way around. Can't believe i was doing it wrong for months even though I did martial arts and there is the same principle ( dominant leg is behind). Thanks

[@haroldgetz308]

Thanks G

[@gsincraian]

Welcome

[@nickwysoczanskyj785]

Yeah, my domain leg goes backwards. It feels really unnatural when I try to split the opposite way around.

[@khmak9387]

Which three "Olympic lifts" are you referring to?

[@gsincraian]

the snatch, the clean and the jerk :)

[@khmak9387]

​@@gsincraianI'm confused. Isn't the clean and jerk a single lift? I thought maybe you were referring to the clean and press, which was removed after 1972.

[@gsincraian]

@@khmak9387 That is available only for the competition. In the training, you can work separatly to improve your clean techqniue or jerk technqiue :)

[@khmak9387]

@@gsincraian Thanks! Yeah, I do train them separately because I'm a beginner. But I notice that C&J has even improved my tennis, which is my main sport. Your fingertip rack technique also fixed my lousy jerk 😁

[@foundsainpalaceentertainme8943]

we are BLESSED

[@iswearallthetime]

Depends, im the opposite. I'm a lefty living in a righty world. My right side is way stronger at everything but I can control/get into position way faster and with more precision with my left side so my left foot goes back. I can play golf both sides any racket sport I can play both hands at the same time, I can write with both hands but left is way easier and prettier.

[@gsincraian]

I don't think you understand well the video :)

[@AndreezyBM]

damn it, i've been using the wrong leg in front this whole time LOL

[@zackariahp1873]

I've been using the wrong leg wow. I look forward to trying my other leg

[@gsincraian]

let me know how it will work

[@mountainlife2411]

Seems natural to me for dominant leg to be in the back. I guess not for everyone. If I was pushed from the back, dominant leg would still be the in the back for me. Maybe from snowboarding.

[@22448824]

I’m amazed that anyone would put the wrong foot forward in the split. I thought it came naturally.

[@LucasDimoveo]

This is the first time I’ve heard that the dominant foot needs to go back

[@howtosnatch]

Me too but it makes sense.

[@gsincraian]

you will learn weightlifting here on this channel :)

[@AnthonyGarcia-sy3yk]

The jerk is happy till get to the really ones then you figure not easy at all ,,, by instinct my right leg go to the back ,,, for me the problem with the jerk is the timing of the press I tend no finish the push with my legs because I have a stronger upper body I have the bad habit use my upper body to much ...

[@alplr5997]

I think the idea that “dominant leg should be backward“ is wrong. Dominant leg is the defter one but not the stronger one. You can confirm it by comparing girths of your legs. Dominant leg is smaller for most people. When you kick a ball with your dominant leg, the other leg keeps you standing firmly by pushing the ground.Also, which side of your legs you put your weight when you stand and try to relax? To let “dominant leg be forward“, you would not only feel natural to put the leg forward , but also stand in stable position.

[@gsincraian]

I get your point about the dominant leg, but consider this with weightlifting movements like the split jerk. When an athlete really nails the split jerk, they find power jerks and squat jerks way easier in comparison. This is because mastering the split jerk, which allows lifting heavier weights, proves their skill. Just like with the dominant leg placement - once an athlete gets good control over their split jerk (and they can switch very easily between legs), they typically find having the dominant leg in the back to be most effective.

[@martinholas8652]

Ahh so i do it correctly.....i just naturally put it in back......thank you

[@gsincraian]

welcome

[@ΙάκωβοςΠαπανίκας]

So you play football with your left leg 🦵.

[@gsincraian]

yes, I'm playing with left leg.

[@GZA036]

Lol throwing Greg Everett under the bus

[@gsincraian]

what you mean ?

[@khmak9387]

​@@gsincraianTo "throw someone under the bus" means to blame them for doing something wrong 😝