Olympian Joe Kovacs and Mitchell Hooper Teach You How To Properly Jerk

The overhead jerk, a combination of strength, power, and technique, is a cornerstone of weightlifting. In a mid-January 2025 collaboration, 2023 World’s Strongest Man and 2024 Strongest Man on Earth Mitchell Hooper learned the art of split jerks from Olympic shot putter Joe Kovacs as Hooper readies for the 2025 Arnold Strongman Classic, which features a max overhead jerk, in early March. 

The duo worked up to 530 pounds with Kovac’s top-jerking tips and tricks. While that’s doable for Hooper, it tested his technique in an unfamiliar event.

[Related: Mateusz Kieliszkowski Prioritizes Shoulder Strength During 2025 Arnold Strongman Classic Prep]

Warm-Up and Stance — Feel the Whip

1. Establishing Split Stance
   • Kovacs first demonstrated the optimal position to catch the weight: a half-kneeling pose.
   • Avoid catching the bar short or wide, as it’s less stable.
   • Shoot under the bar lower than needed to optimize stability patterns.

“I want about a 90-degree [for the front and back leg],” Kovacs queued.

1. Narrow Stance and Feel Bar Whip
   • After unracking the barbell to the starting position, Kovacs stands with his heels close together. His toes point out so he can feel the bend or flex on the bar only during warm-ups.
   • The lift requires a hip-width stance, which determines the best squat depth. The load should be felt through the hips, not the lower back. 

3. Stable Footing
   • Kovacs bounces up and down from his knees to practice timing his drop (split squat) to establish solid footing.
4. Foot Recovery
   • Always stand with the front leg first to reduce unnecessary strain on the rear knee. 
5. Avoid Wide Stance
   • Putting it all together, Kovacs tells Hooper, “The wider you are, the bigger the drop…you don’t need to [drop] much. [The weight] bounces off your spine and tendons, and it’s this little scoop; your hips come underneath, which lifts the bar.”

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[Related: Strongman Legend Bill Kazmaier Provides Health Update, GoFundMe Established to Pay for Medical Expenses]

Key Technique Adjustments: “Break the Glass”

As weight increass, Hooper relies more on technique than force. “You’re using leverage, the whip of the bar,” Kovacs reminded. 

1. Optimizing Bar Path and Alignment
   • Hooper struggled to maintain proper bar alignment, dropping down and backing away from the bar rather than under it. Kovacs shared a trick, “Think of a plane of glass [in front of you] and punch through that with my knee.”
2. Timing the Catch
   • A stable catch requires active engagement on the drop.
   • “Catch it sooner, push the bar away on the way down; timing is everything,” Kovacs affirmed. After a rushed failed lift by Hooper, Kovacs reiterated stabilizing the weight overhead before standing. “
   • “Hold it, wait a second, pull your front foot back, and stand up; then it’s easy,” Kovacs affirmed.
3. Perfecting Split Depth
   • Hooper’s biggest challenge was perfecting his split.
   • “Your dip; your drive checks all the boxes,” Kovacs encouraged. “But a deeper split will make your lift easier. Once you get it, you’ll never not get it.”

Common Split Jerk Mistakes and Fixes

Here’s a recap of split jerk mistakes to avoid and key form adjustments:

1. Leaning Too Far Back
   • Leaning too far back throws off an optimal bar path.
   • While leaning slightly back can help in training, as long as the bar stays over the hips, “Not letting [the bar] float in front of you is going to be the difference maker,” Kovacs asserted.
2. Trying to Recover Before Locking Out
   • Hooper failed his lifts by trying to stand up before stabilizing and locking the bar overhead. Instead, sit in the split squat and complete the press before standing up.
3. Muscling the Weight
   • While strength and power are important, jerking relies heavily on technique and timing. Kovacs prioritizes form during warm-ups.

Mental Prep & Competition

Jerks demand a high level of mental readiness. Kovacs likens it to “flipping a switch,” explaining, “This is an emotional lift. Everything has got to be ready to go right away. It’s the hardest thing about [heavy jerks].”

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Featured image: @joekovacsusa on Instagram