Stop Missing (Split) Jerks

[@doogleisfat]

I hadn't split jerked in over a year before the seminar in Milton Keynes - since then I've been using these cues and the warm up which have made a tremendous difference and am getting ready to transition back from the power jerk. Thanks ZT!

[@seal869]

I say this on all your vids, but once again: thanks for being concise. Many fitness channels would have dragged 20 or 30 minutes of content out of this. Bullet points and examples respects my time and that's why I watch you.

[@skrubalicious5167]

I squat jerk but I still watched because you make the best weightlifting content on KZbin and I always learn something new with your videos. Keep up the good work!

[@sumitkhangura6006]

I'm not a weightlifter, but your videos are so well put together and you teach so well I watch them anyway and I've learned so much that helps me in other sports. Incredible content man.

[@mevanspace]

Best account on KZbin. Hands down. Informative, entertaining, unbelievably clean content/editing, what more could you possibly want?

[@Soulripper38]

RIP Naim Süleymanoğlu

[@colerobbins124]

Squat jerk or no jerk.

[@addokittokautama1979]

Really informative, hope this will improve my weak split position over time, thanks a lot champ!

[@flagshipathletics8323]

I love your videos man, you have a gift for coaching.

[@mohammednehal9089]

3:50 zacks amazing dance skills

[@lunchlump]

I'm a super novice and this was very helpful. Thank you!

[@BenjaminStrums]

love how you included naim in the thumbnail

[@Changethisname]

Jerk is killing me, I can power clean 155kg but I can only jerk 125kg... so I always miss the jerk, incredibly frustrating

[@LeoThor08]

Zack, I would love to hear you about coming back from a back injury for weightlifters. Something like rehabilitation protocols, exercises and if it's possible to achieve the same level as before.

[@Kukatoo]

my split has always been horrible. i converted to the squat jerk and im much stronger, although i have a lot of work to do with stability.

[@emperor___palpatine]

Kukatoo I’m currently trying to convert to squat jerk now. I’ve heard that split is bad for ur back and I’m naturally kinda good at it.

[@19boro76]

I like the background music mate, Fugazi 'Waiting Room' :-). Info is very relevant and as usual very helpful. Thanks, Zack, Thumbs up :-)

[@gokulnath4826]

Tqx zac I needed this

[@jojoshulk]

Dude you re awesome!!! Thank you so much!!!

[@kzelmer]

Great Zack. Amazing video.Now let me know why I miss my power jerks (cant extend the elbows and I do a kind of push press/power jerk thing)

[@yousefalkandari8467]

Perfect vid👍🏻👍🏻 can. You maybe do a vid on how to adjust the bar path

[@haiderqadri6806]

Could you clarify how wide the split should be? My feet generally are 3 steps ahead and behind from start position, is that too short for a split jerk?

[@ah7027]

theres no right or wrong way to do it. it depends on the person. you kind of need to just do light splits and see where you feel the most stable. try adjusting each foot in and out and aim for consistency once you find a footing you feel comfortable with.

[@JackJX]

Hi Zack, Thanks for your content! Can you do a short video on reasons not to have a full grip in the front rack position? There are quite a few elite level lifters who do not use a full grip despite (probably) having sufficient mobility to hold the front rack position with a full grip. It seems that the priority lies in having a solid bar position going into the split jerk. For which athletes would this type of position be beneficial?

[@keymaster2502]

Due to a former injury and following surgery my right wrist is limited in mobility. Although regular mobilisation/PT appointments got me a long way, I'm hitting bone (so to say) now. Would you suggest to widen the grip for jerk as it seems to require more mobility in the shoulders/lats - which could be achieved through diligent mobility work - or keep it narrow? Comfort isn't really a factor here as comfort is never achieved in the front rack with closed hands for me :X

[@MrSouthpaw8]

Why would you coach to land with the back foot first? I've always thought about both feet hitting at the same time and worked on optimal spacing, etc. I really enjoy your videos man, very clear and concise! I'd love to see a vid on jerk dip, drive, and drive down, etc.

[@rabbipe306]

Hey love your work, i have problems in the jerk drive, i never drive enough and a lot of time end up pressing the weight. any cue to help me?

[@avocado6623]

Personally I found that back jerks really helped me resolve that issue. When I started weightlifting I also had the problem of basically push pressing my jerk instead of really exploding with my legs, and I also ended up having a death grip on the bar because I was push pressing instead of going in to a proper front rack. The back jerk forces you to jerk the weight up as opposed to press it. So when I finally figured out how to jerk the weight I could actually put myself in to a proper front rack because I wasn't trying to push press it.

[@jacekwolski9398]

Me too use a wide grip in clean, i've long forearms and short torso, so barbell with the "pull" moment bounces exactly above my balls with wider grip.

[@bullbman279]

Hi Zack, thanks for the video. I want to ask about the scapular retraction cue you said of the front rack. I have seen a few front squat form tutorials that cue “shoulder forward”, including Allan: kzbin.info/www/bejne/gKPNeHWGgq6hZqM . Do you think this contradicts with scapula retraction? Would like to find a nuanced tutorial on the front rack. Thanks a lot.

[@eugenepoon]

The feel when your gf looks more like a weightlifter than you

[@d3itchd355]

I haven’t missed a jerk in the last 21 years 😏

[@wutnow9049]

i stopped watching porn for this

[@colerobbins124]

You should just stop in general.

[@alanbejarano4940]

Stopped Instagram soft porn myself

[@user-vh3kj9ri8h]

Don't watch porn that shit is mental poison

[@nahuelise4055]

hi zack,i would like to know iif you know how much does lu xiaojun can front squat and snatch deadlift

[@vikasbansal1455]

ZT one major problem i have while doing the split jerk is the bouncing for the weight overhead in the split position, it puts alot of weight on wrist and i am scared i can seriously injure my wirst as the weight gets heavy. what can we do to fix that?

[@SachAlvarez]

is it legal to widen your grip to a snatch grip when doing the squat jerk?

[@aaronmanio4791]

Some of the Columbian Olympic lifters have a very wide grip for their jerk!

[@Madsakre]

Sach Alvarez yes

[@SachAlvarez]

Aaron Manio *Colombian

[@colerobbins124]

Yes, but the wider the grip, the less stable/"strong" your arms are in that position. So if you are C&J heavy weights, you may not be able to jerk with too wide of a grip. With snatch it is alright because the weight is already lower due to the increase in height that the bar must reach.

[@JustAaronJoshua]

Sach Alvarez thanks for the correction

[@Alexr26]

Hey Zack! When I started weightlifting I was used to jerk with a wider grip due to my lack of mobility. Now that I have more mobility I use narrow. I guess all this time I was wrong XD

[@ah7027]

when he says that hes referring to front rack mobility not overhead mobility, a narrow grip requires less flexibility to keep your hand wrapped around the bar. the wider you go the harder it becomes to keep that full grip on the bar.

[@Morganflash]

what's the ending song ? cool rock, damn

[@cesarlblum]

RJD2 - Ghostwriter

[@matanmashal4649]

I enjoyed that.

[@colinbarnes2517]

Why is the front foot moved first in the recovery?

[@ah7027]

"The reason stepping back with the front foot first is optimal is pretty simple - the back leg serves as a better post to shift the weight onto than the front in this situation. If we move the back foot, we’re placing all of the weight onto a bent knee that’s basically supporting weight directly above it; it’s somewhat like being in a partial one-legged squat. If we shift forward during this motion, which is very likely, the knee moves into an even weaker position, and it becomes difficult to support and stabilize the weight.However, if instead the lifter pushes back with the front leg, the back leg, even if bent, isn’t really holding the weight up in the same way; it’s more of a kickstand to push against momentarily to allow the lifter to move the front foot back and the body and bar together into a higher position, which is stronger. This involves a very minimal movement of the bar backward, and then the movement of the rear leg that does require a bit more horizontal movement of the bar is performed with the lifter in a higher and stronger position."found that online. easier than trying to explain it and summarize it but ya that's basically the reasoning.

[@samuelgosselin-dugan1924]

Isn't the front rack all about scapular protraction?!

[@zacktelander]

Mister Vegan Cookie nope. At least not to my knowledge. Typically people have been taught that the most important thing in the front rack is elbows up. To accomplish this, at least for a novice, the lifter usually protracts. This actually is not an ideal for shoulder to overhead. The head and neck usually come in front of the bar. Look at the image on the left at 0:13

[@bradnaroallen9429]

I fucking love you

[@magnumxiii13]

Fugazi FTW

[@Giggiyygoo]

I haven't missed a jerk since I was 12.......

[@Mani_Matter]

Natural Not possible

[@TheJo96jo]

Mani Matter versager

[@Mani_Matter]

Mistayoyo hallo mein Freund 😃

[@williambrace462]

Wtf is back foot first

[@Hairy.Whodini]

William Brace In the split jerk one foot goes forward, the other goes back. When he splits, his back foot lands first. When he recovers from a split jerk, he takes a half-step backwards first, ie. front foot first.

[@williambrace462]

Ian Moone i understand what he is saying but i have never heard of anyone teaching to land back foot first in a split jerk

[@collinphillips1601]

William Brace both max Lang and lasha land with their back foot first in the split jerk. I personally teach to land with both feet at the same time but some who have issues with stability in the split may benefit from this...or they may not, kinda like any other cue

[@williambrace462]

Collin Phillips I see it may happen but should it be directly taught? Thinking of it that way may offset the technique though I have not tried it

[@collinphillips1601]

William Brace it would really come down to a person to person basis. The back foot in the split jerk is the anchor foot. Bad back leg mechanics can lead to disengaged core, excessive forward lean (straight back leg) or just general instability in the split position. Accentuating the rear leg mechanics could be the missing link in someone’s split technique, especially since most people are much more concerned with what their lead foot is doing.

[@LeBestJames]

FUGAZI

[@Mani_Matter]

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