Split Squat

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Overview

The key goal of the Split Squat is to develop the receiving position for the Jerk. It will develop the strength, confidence, and positional awareness that will ultimately be required to face extremes of barbell heaviness in the Jerk. This exercise must be introduced early in the beginner weightlifter’s training program.

It is recommended that a weight stack, as shown in the video, be used to guide the athlete to the appropriate depth of position.

Summary of Coaching Points

1. Shoulder width grip, bar held on the shoulders in front of the neck with elbows raised and palms open.
2. Downward movement should be deliberately slowed.
3. The upper body must remain completely vertical while moving up or down. No forward movement of the body is allowed.
4. The shin of the front leg must remain vertical from start to finish.
5. The rear knee starts bent and bends further as the athlete lowers their body.
6. The rear knee should be lowered to touch the weight stack.
7. To develop the ability to brace the body, a short pause (count to 3) should be practised at the lowest extent of movement.
8. When pausing at the lowest point, try to take as much weight as possible on the back leg. This may feel awkward, but it strengthens the back leg and the athlete’s ability to holf balance.
9. Work to keep abdominal muscles tight, maintain the pelvis in neutral alignment and prevent pelvic rotation.