Split (Without Jerk) Footwork Drill

Travis Cooper shared this drill to improve split form.

On the Weightlifting Scoop Podcast he mentioned that Zygmunt Smalcerz uses this for his athletes in the Olympic Training Center.

Basically it works the footwork without fatiguing the shoulders.

• Dip – Pause
• Split (don’t drive the bar up) – Pause
• Recover

Morghan King, who demonstrates it in the video, over time worked up to 100% of her Clean 1RM.

More on Split Jerk Footwork.

Update 06.12.2014: David Garcia does it with 240kg

If you're wondering how I've been able to progress my jerk so much in just 3 months of going overhead after surgery, this exercise is one of the biggest reasons. Jump to split (though it's more of a drop or slide to split) has improved my footwork and timing tremendously. I was able to do these well before I was able to go overhead. This is 240kg/529lb for a double. #weightlifting #olympicweightlifting #comeback #crossfit #hasslefreebbc @hasslefreebbc

A video posted by David Garcia (@davidtheheavyweight) on Dec 12, 2014 at 12:01pm PST