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

Biomechanical Form Guide

Fitness & AI Biomechanics Guides Hub - Comprehensive educational guides on exercise biomechanics, 3D computer vision pose estimation, injury prevention, and progressive overload strength training.

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