Power Jerk vs Split Jerk vs Push Jerk: Technique, Benefits & Common Mistakes

In the realm of Olympic weightlifting and functional fitness, the jerk is a crucial movement for developing explosive power and body strength. However, there are several variations of the jerk, each with its own unique technique and benefits. 

The power jerk, split jerk, and push jerk are three common variations that lifters use to achieve their training goals.

If you want to decide which one will work the best for you, you first need to understand their differences. And that’s exactly what this article is dealing with, so keep reading to learn all there is to know about these jerk variations.

“What is better for me: to power jerk vs split jerk vs push jerk” is one of the top questions at all of my seminars. This is quite natural since the two exercises are visually and technically different, but at the same time, many athletes use both the split jerk and power jerk.

Many weightlifters try different styles and over time decide that each exercise has its strengths and weaknesses. Also, some athletes have an individual preference “I like and want to do just push jerk,” as well as anatomical and functional prerequisites: strength and speed qualities, coordination, flexibility, mobility. 

The push jerk adds another dimension to this discussion. Unlike the power jerk and split jerk, the push jerk involves catching the bar without feet movement, staying in line and going into a deeper squat to secure the bar overhead.

This variation emphasizes quick, powerful leg drive and a quick transition under the bar, so it’s usually the choice for athletes who prefer a more dynamic movement with less reliance on split stance stability.

I will try to clarify everything about split jerk vs power jerk vs push jerk in this article.

In the first few years of training, inexperienced athletes should use everything in their program: the traditional power Jerk, squat jerk, push jerk, and also split jerk on both legs. This will help develop coordination and flexibility, strengthen stabilizer muscles, and increase functionality. 

Over time, the desire and feeling of movement will help you choose one of the exercises.

Still, I have explained and compared the main benefits and drawbacks of all jerk styles below.

Let’s start with the main advantage of the split jerk – power efficiency. While working with maximum weight, athletes who stick to the power or push jerk are forced to catch the bar as low as possible, often in a deep squat position. Imagine that after the hardest clean, an athlete performs a jerk and again finds themselves in the hole from which they need to recover again.

Not everyone has enough strength to handle it. From this point of view, the split jerk is far more beneficial.

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An important advantage of the power or push jerk is simpler mechanics and coordination of the movement: the action is performed in one plane. The angles and structure of the movement have many similarities to the squat. The split position has a more complex structure and a lot of technical variations both in the work of the feet and in the coordination of the whole body.

I will give advice to beginners according to the experience of the Soviet weightlifting school, which I consider one of the best. The most effective way to figure out which jerk style is best for you is to try everything.

Generally, if an athlete has a good leg-strength reserve, then a squat or push/power jerk may be their best choice and a study from Research Quarterly for Exercise and Sport has shown that master lifters have a shallower squat. If the athlete is agile and coordinated, they should concentrate on the split jerk. And I definitely would not recommend the power jerk for tall athletes.

What jerk style do you find the best and why? Share your thoughts in the comment section!

If you were hoping to get a definitive answer which one is better, you’re probably a bit annoyed right now because there isn’t one. Each technique has its benefits and can be more suitable depending on your needs and preferences. Although the split jerk is the most popular, it might not work for you, but it’s a good starting point. After all, if so many people like it, chances are, you will, too.

But be prepared for some trial and error. Take your time, try everything and then decide what you like best. 

References:

1. Greg Nuckols “Is your split jerk limited by upper body or lower body strength?” Stronger by Science, https://www.strongerbyscience.com/research-spotlight-split-jerk/ (accessed July 22nd, 2024)
2. Marcos A. Soriano, Timothy J. Suchomel, Paul Comfort, “Weightlifting Overhead Pressing Derivatives: A Review of the Literature,” Sports Medicine 49, no. 6 (2019): 867–885. Published online March 28, 2019.
3. Stephen Grabe, Carol J. Widule, “Comparative Biomechanics of the Jerk in Olympic Weightlifting,” Research Quarterly for Exercise and Sport 59, no. 1 (1988): 1-8.
4. Photos by Torokhtiy Media Team.