Hack Split Squat

Overview

The Hack Split Squat is an exercise for developing the receiving position for the Jerk and serves as an alternative to the normal Split Squat. The key objective is to build stability and confidence when the rear knee bends low, as in a deep Jerk receiving position. When performing this exercise, athletes should be encouraged to place as much weight as possible on the back leg as it bends and to keep the upper body vertical. It is advisable to elevate the front foot using a stack of weight discs or other objects 10 cm high.

Key Coaching Points

1. Place your front foot on a stack of two weight plates as shown in the video. This will enable you to focus on strengthening the back leg, the exercise’s objective.
2. Beginners are recommended to start with merely a stick (or light bar) to facilitate learning of the correct body position and to overcome the awkwardness of lifting the bar from the floor in a split position.
3. Once you have stood up with a bar (or stick) between your legs, keep the upper body as vertical as possible. It helps to keep the bar pressed against the rear leg.
4. Keeping upright, begin to bend the back leg. Start with a small bend if you are unfamiliar with the exercise, and gradually increase over time. If you cannot stay upright, you are going too heavy.
5. The whole idea of the Hack Split Squat is to build strength in the back leg so you can support heavy weights overhead in a low-Jerk receiving position. Therefore, always pause at the lowest point and build isometric strength.