Split Jerk vs. Power Jerk: What’s The Difference?

September 14, 2022

There comes a time when some athletes will question whether they should do the split jerk or the power jerk when it comes to the competition lifts. Both of these movements are variations of the jerk. But what’s the difference?

The main difference between the split jerk and power jerk is the catch position. The split jerk finishes with the feet staggered in a split position. In contrast, the power jerk finishes in a mini squat position with the feet adjacent to each other.

I would always suggest doing the split jerk as your main variation of the jerk when it comes to the competition lifts where you put the clean and jerk together. Of course, you will get some athletes performing the power jerk. I believe you should start with the split jerk when learning the Olympic lifts. But why?

Split Jerk vs. Power Jerk Main Differences

Catch Position

When it comes to the catch position, this is where you will see the most significant difference between the split jerk and the power jerk. Although with both of these lifts, you will start the same. Feet just wider than shoulder width, the bar in the front rack position and the dip and drive will be the same for both these movements.

Regarding the catch position, with the split jerk, you will land with one foot forward and the other backward to be in a split position where the balance is 50/50 spread over both legs.

With the power jerk, you will jump slightly out with your feet laterally and land in a power position higher than a 90-degree angle between the hamstring and calf.

Load Lifted

You can generally lift a lot more with the split jerk than you can with the power jerk. Typically, there is a 15-20kg difference between what you can power jerk vs. your split jerk. But always remember, you get athletes who will be able to do better in the power jerk which is rare but you do get them.

What makes the most significant difference when it comes to the split jerk vs. the power jerk is, firstly, the room for error is very small with the power jerk. One minor fault could lead you to miss the lift.

Whereas with the split jerk, the room for error is much bigger, and you can adjust their bodies or split deeper if the weight throws them off a bit. There is room for error with both; you have to decide which one is smaller and if you want to take that chance.

Mobility also plays a big part in the split and power jerk. You could be not as mobile and still be able to split jerk but if you aren't mobile enough, there is no way you will be able to successfully power jerk a heavy weight.

How To Split Jerk

The split jerk can either be performed from the rack or blocks or after a clean. No matter which one you do it from, the bar will always be in the front rack position.

  • The front rack position for the jerk will be on the shoulders, hands just wider than shoulder width, but this can vary depending on mobility. 
  • Elbows will be turned slightly down from where you usually clean, which will help the bar travel straight from the dip and drive to the overhead position.
  • The dip and drive is a slight dip straight down, keeping the torso as upright as possible.
  • You will then extend upwards and, simultaneously, drive the bar up and drive yourself under the bar while locking the elbows out above the head in a split position.
  • You will distribute your body weight 50/50 in the split position to be at your strongest.
  • When returning to the finished position, you will bring the front foot back first and then the back foot forward to be in the exact position you were before attempting the split jerk.
  • You will either drop the bar with weights on the ground, or you will rerack the bar on your shoulders if performing from a rack, blocks or when doing multiple reps.

How To Power Jerk

Like the split jerk, the power jerk can either be performed from the rack, blocks, or after a clean. No matter which one you do it from, the bar will always be in the front rack position.

  • The front rack position for the power jerk will be on the shoulders, hands just wider than shoulder width, but this can vary depending on mobility.
  • Elbows will be turned slightly down from where you usually clean, which will help the bar travel straight from the dip and drive to the overhead position.
  • The dip and drive is a slight dip straight down keeping the torso as upright as possible.
  • You will then extend upwards and, simultaneously, drive the bar up and drive yourself under the bar while locking the elbows out above the head. At the same time, the feet move out slightly laterally in a power squat position (legs are bent 90 degrees or higher).
  • You will then extend back up into the tall position with your legs locked out, or you will move your feet back together about shoulder-width apart.
  • You will either drop the bar with weights on the ground, or you will rerack the bar on your shoulders if performing from a rack, blocks or when doing multiple reps.

Is The Split Jerk Better Than The Power Jerk?

In my experience, the split jerk is not better than the power jerk. Both of these lifts have a time and place in your program. It all depends on the athlete and their strengths.

I would always recommend doing the split jerk in competition unless, for some reason, you are much stronger in a power jerk, which rarely happens unless you are CJ Cummings or Lu Xiaojun. For these athletes, the power jerk or the squat jerk just works for them.

But, if you look at the percentage of athletes competing at a top level, these are 1% of the athletes who will perform these lifts.

The split jerk has much more room for error and is also easier to learn and master than the power jerk. Although the power jerk is a great assistance exercise when teaching beginner athletes how to split jerk and intermediate and advanced level athletes to do it on their power days.

Always weigh up your options and make sure whichever you choose as your competition lift will take hours and hours of practice to perfect.

Summary

The power jerk and the split jerk have a time and place in your program. However, I will always recommend doing the split jerk and using it as your main lift when it comes to your competition lifts.

You can always change later if you feel like the power jerk will be a better fit; remember, there is a smaller room for error, and you have to be much more mobile to have a solid power jerk.

About the Author

Mona is a Bronze Medalist at the 2018 Commonwealth Games. She has been competing Internationally for 20 years in the sport of Olympic Weightlifting and has also been African Champion, Commonwealth Champion, and the youngest South African Weightlifter to compete on the International stage.

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