Drop Split Jerk

Get heavy weight overhead efficiently. Master the dip, drive, and split catch.

Instructions

• Rack weight at shoulders.
• Dip and drive explosively.
• Split legs (one forward, one back) to drop under weight.
• Lock arms out simultaneously with foot landing.
• Recover feet together.

Common Mistakes

• Pressing the weight out (slow)
• Front knee past toes in split
• Back leg straight (should be bent)
• Soft elbows

Benefits

• Max Power
• Overhead Strength
• Speed

Similar Exercises

• Jump Squats - Measure your power output. AI checks your depth and landing mechanics.
• Box Jumps - Explosive power and landing tracking.
• Proper Squat Form Check & AI Depth Analyzer - Master proper squat form. Check your knee path, squat depth, and back alignment instantly using your camera. Free online tool.
• Kneeling Pushup - Master proper kneeling pushup form. Check your elbow tuck, torso alignment, and depth using real-time motion tracking.