Power vs Squat vs Split Jerk: Which Should You Use?
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- Опубліковано 1 тра 2022
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It’s easy to be seduced by the simplicity of the power or push jerk, or the glamor of the squat jerk, and to be frustrated or overwhelmed by the dancing feet of the split jerk and give up on it too soon.
So let me explain the benefits and drawbacks of each jerk variation so you can make a wise choice… which is extremely likely to be the split jerk, whether or not you find it pleasant right now.
Power/Push Jerk
The best part of the power or push jerk is its simplicity-the fewest moving parts and the smallest amount of body motion.
The drawbacks are that it requires the most bar elevation-more than most people can manage at their heaviest jerks-and has a limited margin for error overhead.
This is a good choice if you’re able to drive the bar much higher and more easily than the typical lifter and simply never have the need to get lower.
Benefits
• Simplicity
• Easiest recovery
Drawbacks
• Need for more bar elevation
• Limited margin for error
Squat Jerk
There is exactly one benefit of the squat jerk, which is that it requires the least bar elevation… and the good news stops there.
The drawbacks are that it demands the most mobility from the entire body, involves the most difficult recovery, and has an extremely small margin of error-and each of these is a complete dealbreaker on its own.
This is only a good choice if you happen to be a person with no mobility limitations, who is consistently very precise, and who has very strong legs to recover from a pause jerk-grip overhead squat after a maximal effort clean… but also can’t drive the bar up in the jerk to save your life.
Benefits
• Minimal need for bar elevation
Drawbacks
• Extreme mobility demand
• Least margin for error
• Most difficult recovery
Split Jerk
The split jerk is the most common variation for very simple reasons: a long list of benefits, and only one minor drawback that’s easy to overcome.
The split position with its broad base in every direction is the most stable, which means fewer problems to begin with, but also a huge margin of error-a lifter can make multiple large adjustments to account for all kinds of mistakes and still be successful.
It also allows you to get into a deeper receiving position than a power jerk, while still allowing a strong, easy recovery. Because of that, it has only moderate demands on bar elevation.
And it has the least demand on mobility-you can be successful in split jerks with medically disgusting overhead mobility.
The one and only drawback is the fancy footwork-but this is an extremely small obstacle that anyone can overcome with proper instruction and some effort.
Benefits
• Maximal stability
• Balance of depth and moderate bar elevation
• Moderately easy recovery
Drawbacks
• Dancing feet
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“Medically disgusting overhead mobility” really got me 😂 haha
me in short lol
Only thing I got from this video 🤣🤣🤣
I had a feeling we'd circle back to the split jerk. Another benefit of the squat jerk for me is that it is less rough on the knees
What’s crazy to me is that it used to be fairly common to split snatch. You pretty have to do an ATG split squat under incredible load. Nuts.
ATG overhead* split squat
Split jerk for the dreams, squat jerk for the memes.
That was the title of my reddit post! Hope it catches on
I wish these were long enough to get some popcorn
Absolutely excellent - like all of your videos.
Quite possibly the best commentary on the jerk out there. Just brilliant
Good tutorial. Not commonly covered. Thank you for doing this.
Good stuff. As usual. 👍👍
Thank you so much this cleared it up for me!
Very interesting video! Thankyou!! I have recently switched to squat jerks after doing split jerks for about 4 years now. It is mostly because of my shoulder issue.
Squat jerks are very gentle on my shoulders and don’t irritate them at all, which is funny to me because it takes so much mobility!
Split jerks have never really been my thing but they are definitely a safe option, lucky for me I am hyper mobile and squat jerks are very comfortable on my overflexy joints, split jerks usually irritated them, same with my knees, but gosh squat jerks are intense on the body!!! My squat and clean are much much higher than my jerk so luckily the standing up part isn’t very hard yet😂
I need Greg to narrate my dreams so I can wake up more educated
Thank you!
My split jerk progress was so terrible that my coach pushed me to power jerk...now I don't know what more is to come.
Bedankt
Squat jerk ftw!
Medically disgusting overhead mobility. 😂😂😂 I can’t wait to use that saying with some of my athletes 😂👏🏽👏🏽👏🏽
Intresting, thanks for the point. Maybe next post about the fancy foot work to help ? Cheers. Adam
I have several videos about it already. Easiest way to find them is searching here: www.catalystathletics.com/media/video/
i'm still gonna try and master the squat jerk.
we're on this together, brother
how have you guys been on that?
Completely agree with split jerk. I can't push the bar up for shit but my feet can move which is why it feels so much easier for me compared to squat jerk or push jerk.
I am interested in Weightlifting, are there any referable coaches in the Seattle area?
Hey there, i heard in a podcast of yours that you have an article about hypertrophy training for weightlifters, but do you have a video on it? Thanks.
no
Question, why do you think do many elite lifters are moving to squat jerk? Lockout phobia maybe.
They’re not. That’s an idea that has been put in people’s heads. Go watch the world championships or Olympics or even Chinese national champs (since part of the myth is that all elite Chinese lifters squat jerk) - the squat jerk is still very much the minority choice.
For whatever reason, these pros and cons seem to be the reverse for me. My split jerk is easily far less stable than power/squat jerk and I would frequently find myself tipping to the side when using a split jerk.
If you're tipping to the side in a split jerk, it's because either your split is way too narrow and/or you're stepping one foot across toward midline (usually front).
@@CatalystAthletics I believe my split is too narrow, but this has been very difficult to fix. When I attempt to widen the split, I lose stability in my right leg regardless of it being front or back leg. The front leg on the split will also get a very sharp painful clench in the quad near the knee. It doesn't make sense to me, but I do not have these problems in a squat jerk.
@@spencermoody6699 There are definitely problems with position and likely in how exactly you're getting into it - but it's up to you whether or not you want to try to fix it or abandon it.
Are saying I'm not LU?
Funny question: would being self-taught and self-coached be a consideration for adopting the power jerk over the split?
No. If you can teach yourself the power jerk, why can't you teach yourself the split jerk?
@@CatalystAthletics Appreciate the response, Coach. I’ll give split another shot and see what happens
Is it beneficial to jerk with a wider grip (than the shoulder press)?
Possibly but not necessarily - ua-cam.com/video/mTLppcSgndc/v-deo.html
@@CatalystAthletics Thanks! I'm new to barbell lifting.
I hear ya but I'm a stubborn power jerker
自分用
1:18
Push jerk rules v:
Heavy bias lol. Train all 3 while a beginner and make the choice based on your body after maybe 8 months of training. By then you should be able to make an intelligent decision on what works for YOU
"so you can make a wise choice… which is extremely likely to be the split jerk."
Yes. The point is to choose what works best for you. The secondary point is that it will more than likely be split, and tertiary that you shouldn't decide prematurely. 8 months is a totally arbitrary time frame... to get wound up over the importance of individual variation with regard to jerk style and then prescribe a timeline for technical development is plain silly.
Thank you for your input.
8 months is very obviously arbitrary lol- it’s just a rough estimate for the end of what would be known as a “beginner” phase where rapid gains in neuromuscular efficiency may be made.
2. You didn’t present that argument well or even at all. This was more of a “99% of people should use split and maybe some will fall into squat or power”. If you’re goal is to educate on differences and REALLY encourage folks to discover what works for them, taking out the slights at other variations that you’re not fond of would really help. “Find what works best for you” should be the sentence, not “…which for the majority of people will be split jerk”. That’s not at all encouraging of exploration