Power vs Squat vs Split Jerk: Which Should You Use?
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- Опубліковано 24 лис 2024
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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 🤣🤣🤣
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
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
on a squatjerk i feel more stable but the mobility u need for it is so insane thats why u never see heavyweights squat jerk
Split jerk for the dreams, squat jerk for the memes.
That was the title of my reddit post! Hope it catches on
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😂
Quite possibly the best commentary on the jerk out there. Just brilliant
Good tutorial. Not commonly covered. Thank you for doing this.
I wish these were long enough to get some popcorn
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.
Medically disgusting overhead mobility. 😂😂😂 I can’t wait to use that saying with some of my athletes 😂👏🏽👏🏽👏🏽
Absolutely excellent - like all of your videos.
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.
Thank you so much this cleared it up for me!
I need Greg to narrate my dreams so I can wake up more educated
i'm still gonna try and master the squat jerk.
we're on this together, brother
how have you guys been on that?
@tasbirmiah5247 probably dead from trying a save a lift in a squat jerk 💀
Good stuff. As usual. 👍👍
Squat jerk ftw!
I've been strugling with the split jerk due to a ankle surgery that limits a lot my range of motion. I already used the injuried feet for a long time as the front feet but always had trouble with a narrow base. Trying the squat jerk for the last months but didnt went for a PR yet. Im getting better at it, i feel you have to be more precise, but when you make it it feels so much better. Still dont know if im wasting time on it and should focus back on the split.
The power jerk becomes a lot easier when you learn to hop forward 50mm just after you put your head through
Thank you!
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/
Bedankt
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.
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.
I am interested in Weightlifting, are there any referable coaches in the Seattle area?
Are saying I'm not LU?
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
Ima stick with the jerk off its been my go to for years
split jerk is not that easy, disbalancing is very common as the whole weight of barbell is on ur one leg , meanwhile in push jerk everything is stablised
The weight is not on one leg - it's distributed evenly on the two. It's very clear you find the split hard because you haven't learned to do it properly yet.
@@CatalystAthletics bro the front foot is the main weight bearing leg
Rear one is for balancing not for weight holding
And if u don't know this then u haven't experienced how to do split jerk
@@adityajain6270 I'd suggest doing some more homework on both the split jerk and me before making any more comments you'll want to delete later, but good luck with your jerks.
@@CatalystAthletics brother i am a weight lifter
I have experienced both over a long period of time
And this is what i have learned
My body suits squat jerk much more easily than split jerk so saying that split is better in all ways and only disadvantage is dancing feets is totally wrong
And the example is clear
Chinese weight lifting team are all great lifters and they do push jerk so I'll say go and tell them to do split jerk coz its easy and will increase their lift by many kg's 😊
@@adityajain6270oh please China has and has had plenty of fantastic split jerkers over the years just look up Liu huanhua and li fabin who are Chinas two gold medalists from Paris both of whom don’t use the power jerk or squat jerk as their competition jerk of choice
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
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