• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The BarBend Logo in white.

BarBend

The Online Home for Strength Sports

  • News
    • CrossFit
    • Strongman
    • Bodybuilding
    • Powerlifting
    • Weightlifting
    • HYROX
  • Reviews
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Mini-Massage Guns
    • Supplements
      • Best Protein
        • Best Vegan Protein Powders
        • Best Whey Isolate Protein Powders
        • Best Mass Gainer
        • Best Protein Bars
      • Best Pre-Workouts
        • Best Pre-Workout for Women
        • Best Pre-Workouts for Men
        • Best Non-Stim Pre-Workouts
        • Strongest Pre-Workouts
      • Best Creatine
      • Best Electrolyte Supplements
      • Best Greens Powder
      • Best Meal Replacements
      • Best Nitric Oxide Supplements
      • Best Fat Burners
      • Individual Supplement Reviews
    • Cardio Equipment
      • Best Treadmills
      • Best Rowing Machines
      • Best Exercise Bikes
      • Best Ellipticals
      • Best Recumbent Bikes
      • Individual Cardio Equipment Reviews
    • Strength Equipment
      • Best Adjustable Dumbbells
      • Best Dumbbells
      • Best Kettlebells
      • Best Barbells
      • Best Squat Racks
      • Best Weight Benches
      • Best Resistance Bands
      • Best Leg Extension Machines
      • Individual Strength Equipment Reviews
    • Apparel
      • Best Weightlifting Shoes
      • Best Cross Training Shoes
      • Best Running Shoes
      • Best Gym Shorts
    • Fitness Tech
      • Best Running Apps
      • Best Fitness Trackers
      • Best Workout Apps
      • Best Smart Scales
    • Support Gear
      • Best Lifting Straps
      • Best Gym Bags
      • Best Lifting Gloves
      • Best Wrist Wraps
  • Nutrition
    • Diets
      • Carb Cycling
      • Vertical Diet
      • Reverse Dieting
      • Carnivore Diet
      • Ketogenic Diet
      • Intermittent Fasting
      • IIFYM Diet
    • Muscle Gain
      • How to Dirty Bulk
      • Go From Cutting to Bulking
      • Eat These Carbs
      • How to Eat for Muscle
    • Fat Loss
      • Macros for Fat Loss
      • Calorie Deficits
      • Natural Fat Burners
      • Cut 2 Pounds Weekly
    • Supplement Guides
      • Pre-Workout
      • Whey Protein
      • Mass Gainers
      • Greens Powders
      • Creatine
      • BCAAs
    • Daily Protein Needs
    • Pre- and Post-Workout Nutrition
    • Foods With Creatine
    • Bulking Tips
  • Training
    • Exercise Guides
      • Deadlift
      • Bench Press
      • Back Squat
      • Overhead Press
      • Lat Pulldown
      • Shoulder Exercises
      • Chest Exercises
      • Ab Exercises
      • Quad Exercises
      • Biceps Exercises
    • Training Guides
      • Beginner’s Guide to the Gym
      • How to Build Muscle
      • Guide to Muscle Hypertrophy
      • How to Train on a Cut
    • Workouts
      • Back Workouts
      • At-Home Workouts
      • Chest & Back Workouts
      • Full-Body Workout
      • HIIT Workouts
      • Bodybuilding Workouts
      • Farmer’s Carry Workouts
    • Programs
      • 5×5 Program
      • Bodybuilding Programs
      • Push-Up Program
      • Pull-Up Program
      • 5/3/1 Program
      • Powerbuilding Program
      • German Volume Training
      • Build Your Own Program
  • Calculators
    • Protein Intake Calculator
    • Macros Calculator
    • BMR Calculator
    • Squat Calculator
    • Calorie Calculator
  • Community Forum
Home » Exercise Guides » 3 Assistance Exercises to Improve Technique, Confidence, and Performance in the Split Jerk

3 Assistance Exercises to Improve Technique, Confidence, and Performance in the Split Jerk

Written by Mike Dewar
Last updated on August 10th, 2023

The split jerk requires a great deal of explosive power from the legs, footwork speed and technique, balance and coordination, and overhead strength and stability.

Olympic weightlifters and functional fitness athletes know all too well the time it takes to develop the technique, power, strength, and confidence necessary to get under hundreds of kilos in the split jerk. The split jerk, when practiced and done correctly, can be a separating variable between intermediate and elite weightlifters, elite functional fitness competitors, and CrossFitters looking to lift maximal loads overhead.

In this article, we will offer three assistance exercises for the split jerk. All of the exercises can be used within a weightlifting program, or plugged into current training routines to assist in the overall development of a lifter. It is important to note that while these jerking movements can be extremely beneficial for lifters, they are not a substitute for continual split jerking: whether in the clean and jerk, off blocks, or from racks. Additionally, coaches and athletes should determine the best exercises (either from the ones below and/or split jerk variations) to assist and progress the technique and performance of their lifters, and systematically program them within training cycles.

 

A photo posted by rob macklem (@robolifter) on Aug 16, 2016 at 6:19am PDT

Split Jerk Warm-Up

Often, coaches and athletes jump to variations of the jerk without covering sound movement patterns and mobility, while still neglecting to address foundation movements and mastery. 

Generally, I recommend athletes to perform the following movements, two sets of 3-5 reps per exercise:

  • Strict Press
  • Front Squat
  • Squat to Press
  • Push Press
  • Behind the Neck Power Jerk
  • Power Jerk
  • Press in Split Jerk
  • Behind the Neck Split Jerk
  • Split Jerk

Prior to performing split jerk movements, coaches and athletes can perform mobility drills and the above standard jerking warm-up to prepare for jerks and assistance exercises.

Jerk Footwork

This basic yet highly effective drill is often overlooked as a lifter advances in their training. While the movement patterning may not change throughout their progress, I have found it beneficial to revisit these basics throughout warm-ups drills without a barbell, with a PVC pipe in the front rack, and finally with a PVC pipe in the overhead position. All drill variations help to increase footwork technique and speed in most lifters, and can be used to teach beginner lifters sound movement patterning.

Press in Split (Barbell of Dumbbell)

This is a great assistance exercise to help lifters develop strength, stability, and a further understanding of displacing loads overhead while in the split position. By pressing from the split stance, you further help athletes develop balance and confidence in an otherwise challenging position. Although maximal overhead strength is not the primary outcome of this movement, athletes and lifters can find it very beneficial for promoting a highly transferable pressing and overhead positioning.

Jerk Balance

Establishing proper footwork and speed following the drive of the jerk can make or break the lift. The jerk balance is a great assistance exercise to promote sound front foot mechanics and confidence under a loaded (lightly) barbell. Additionally, this exercise can display any tendencies to lock out the back leg, failure to get the torso under the barbell, or excessive horizontal displacement during the dip and drive phases of the split jerk.

Final Coaching Notes

Coaches and athletes have a magnitude of split jerk assistance exercise at their disposal. It is recommended that a clear understanding of the intended outcomes and technical solutions each may offer prior to programming them within a training program. Furthermore, while these lifts are a great compliment to a sound training program, it is advised to focus on performing split jerk primarily in time where training time may be limited due to time constraints or pre-competition cycles

Editors note: This article is an op-ed. The views expressed herein are the authors and don’t necessarily reflect the views of BarBend. Claims, assertions, opinions, and quotes have been sourced exclusively by the author.

Featured Image: TheFitBay.com

About Mike Dewar

Mike holds a Master's in Exercise Physiology and a Bachelor's in Exercise Science. He's a Certified Strength and Conditioning Specialist (CSCS) and is the Assistant Strength and Conditioning Coach at New York University. Mike is also the Founder of J2FIT, a strength and conditioning brand in New York City that offers personal training, online programs, and has an established USAW Olympic Weightlifting club.

View All Articles

Primary Sidebar

Latest Reviews

Featured image for the Ironmaster Super Bench Pro V2 Review

Ironmaster Super Bench Pro V2 Review (2025): Our Expert’s New Favorite FID Bench

Titan T3 Power Rack Review

Titan T3 Power Rack Review (2025): An Expert-Approved Rig Beckoning to Budget-Minded Athletes

Our tester works out at the beach in preparation for the Rogue Resistance Bands Review

Rogue Resistance Bands Review (2025): Tested by a Certified Personal Trainer

Barbend tester Jake Herod works out on a Force USA Trainer

Force USA G3 Review (2025): Our Experts Tested This Compact All-In-One Rack for Small Home Gyms

BarBend

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

  • About Us
  • Advertise With Us
  • Contact Us
  • Facebook
  • Instagram
  • Twitter
  • YouTube
  • Pinterest

Sections

  • CrossFit
  • Strongman
  • Bodybuilding
  • Powerlifting
  • Weightlifting
  • Reviews
  • Nutrition
  • Training

More

  • BarBend Newsletter
  • BarBend Podcast
  • The Ripped Report
  • 1RM Calculator
  • BMR Calculator
  • Macros Calculator
  • Protein Calculator
  • Squat Calculator

Policies

  • Accessibility
  • Advice Disclaimer
  • Cookies Policy
  • Disclaimers
  • Disclosures
  • Editorial Policy
  • Privacy Policy
  • Terms of Use

Copyright © 2025 · BarBend Inc · Sitemap