Press in Split Position

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Overview

The Press in Split Position is a useful first step in introducing the beginner to the receiving position for the Jerk. It helps with learning the difficult position of the back leg and the need to keep the pelvis in a normal alignment.

Foot Position for Press in Split Position

Key Coaching Points

1. Start in a split squat position with rear knee on a mat. The lateral width of foot placement should be approximately hip width (see Figure 1 above).
2. Front shin should be vertical and toes of back foot on the ground (as seen in video).
3. The rear femur should be close to vertical.
4. Both feet should pointing straight (particularly observe back foot straightness).
5. The glutes and hamstrings of the rear leg should be tensed to push hips forwards.
6. The bar, shoulders and hips should be in vertical alignment when the bar is overhead. Observe carefully whether the hips are under the bar.
7. The athlete should make an effort to raise the bar as high above the head as possible.