The split jerk is the heaviest way humans put weight overhead: after the dip and drive, you split your feet front-and-back, dropping under the bar into a lunge-like stance with arms locked. The split gives a longer, more stable base than the push jerk's squat stance, which is why it's the jerk of choice in Olympic weightlifting competition and for max clean and jerk attempts. Precision of footwork - not arm strength - is what makes it work.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.5x | 0.3x |
| novice | 0.75x | 0.5x |
| intermediate | 1.1x | 0.78x |
| advanced | 1.45x | 1.05x |
| elite | 1.8x | 1.3x |
1RM as a multiple of bodyweight.
Drill your split position cold: front shin vertical, back knee softly bent, back heel off the floor, hips under the bar - both feet land simultaneously. The bar should end directly over your ears. Recover front foot first, then back. Most misses are forward: they come from a dip that leans, not weak arms. Take jumps of 2-5 kg and treat every rep, even warm-ups, as footwork practice. Film yourself from the side.
Progression: footwork drills with no bar (jump to split position), then jerk balances and empty-bar split jerks, then load. Tape two lines on the floor for your feet until the landing is automatic.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.