CrossFit Seminar Staff Instruction: Split Jerk
Eric O'Connor (CF-L4) leads a group at The Ranch in Aromas, California, through instruction on the split jerk — a CrossFit foundational movement for moving a loaded barbell from the shoulders to locked out overhead.The split jerk builds explosive power, strength, and coordination by using the legs and hips to drive the bar upward rather than pressing it with the arms. It teaches athletes to generate force through the lower body, then reposition quickly and stably underneath the load — a pattern that carries directly into heavier lifting and faster, more efficient overhead movement.
Points of performance:
Dip — Feet hip-width apart, bar resting on the shoulders, torso upright. Dip straight down and smoothly, weight balanced toward the heels to avoid leaning forward.
Drive — Drive vertically and aggressively through the legs, as if pressing straight up behind a pane of glass, sending the bar weightless off the shoulders.
Punch under — As the bar clears the face, punch the body down and forward into a strong, stable split stance rather than pressing the bar up with the arms.
Land — Feet land simultaneously as the arms lock out overhead — fast hands, fast feet. Front foot steps forward, back foot slides back, weight balanced on the front heel with the shin vertical, torso upright, and the back knee slightly bent.
Recover — Step the front foot back, then the back foot forward, to return to a stable standing position with the bar locked out overhead.
A smooth, uninterrupted transition from dip to drive to catch is what makes the lift efficient — any hesitation between phases costs power from the bar.
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