The Step Jerk
In this article, we will discuss the step jerk and its relevance to your performance in the Olympic clean and jerk. If you want to improve your clean and jerk, you may want to include this exercise in your training program.
What is the Step Jerk?
The step jerk is an Olympic weightlifting exercise variation. I learned this exercise from Max Aita and it has helped me learn and improve my own split jerk. Actually, this exercise is identical to the split jerk with one key difference. Instead of explosively splitting your legs to land in the split jerk, this movement requires you to step your feet into the split jerk position. This exercise employs a reduced landing speed into the split.
As we will discuss below, slowing down the landing speed of the feet in the split jerk position has many benefits for both new and more experienced weightlifters.
How to Perform the Step Jerk
To perform this exercise, start with the bar in the jerk rack position. Keep your weight centered in the middle to back of your feet. Your shoulders, hips and knees should be stacked vertically. The bar should be close to your throat in a front rack with your elbows high and forward, shoulders slightly protracted and elevated. Start by performing a quick dip of your knees down and forward so your hips travel straight down. The dip depth should be approximately ten percent of your height. Then drive the bar upward.
Step your back foot back and place the back foot down with your back knee bent. Then step your front foot forward and bend your front knee. By the time your front foot lands, the bar should be fully extended overhead in the jerk position. Step your back foot forward and front foot back so your feet meet side by side with the bar overhead, and then slowly return the bar to your jerk rack position while bending your knees to absorb the impact.
Benefits of the Step Jerk
This exercise can help you learn the split jerk technique. Additionally, this exercise can also help you learn how to plant your feet in the correct placement and order on the split jerk. This movement helps you learn to place the back foot first to create a stable base of support.
As you learn this exercise, use a slow technique. As your technique improves, you can gradually increase your speed until you perform a full split jerk. If you find yourself struggling with the split jerk technique, you can go back and practice the step jerk to reinforce good technique and foot placement order.
Programming this Exercise
Depending on your weightlifting experience and technical proficiency, you can use this exercise to learn the jerk or improve jerk technique.
If you are just learning the split jerk, warm up with two sets of five step jerks with an empty bar. If you have already mastered the jerk but need to clean up your technique, try two to three sets of two to five reps per set with 20-40 percent of your maximum split jerk near the end of a jerk workout.
Final Thoughts
The step jerk is a fantastic exercise to learn the split jerk and reinforce good split jerk technique.
What do you think? Have you incorporated this exercise into your training program with good success? Let me know in the comment section below.
