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