Although the vast majority of weightlifters opt for the split jerk, a few prominent lifters—notably 77 kg World Record holder Lu Xiaojun (CHN) (photo 1), 85 kg American Record holder Kendrick Farris (photo 2), and 75 kg American Record holder Cara Heads (photo 3)—have been incredibly successful using the squat jerk instead.
The fact that several records have been set using the squat jerk makes us wonder why the ratio of splitters to squatters is so high. Do most people split because that style is physiologically superior to or easier than the squat? Or do most people split simply because that‘s what‘s been done for decades, and they‘re emulating the great lifters of the past? Will more and more lifters convert from split jerking to squat jerking just as lifters converted from split snatches and split cleans to the squat versions of those lifts so many years ago? Only time will tell, I suppose, but in the meantime, let‘s look at the pros and cons of each style of jerking. After considering each style, goto our “You Decide” Page and let us know whether you would ever try to squat jerk or, if you‘re a coach, whether you would ever consider having one of your lifters squat jerk.
Reasons to Squat Jerk
Because the lifter drops so low under the bar during a squat jerk, the barbell hardly needs any vertical displacement at all. Split jerkers, on the other hand, must apply a massive amount of upward force against the barbell in order to get it high enough for the lifter to fit underneath it. Further, the minimal foot displacement required to squat jerk means that the lifter can maintain more contact with the platform during the lift, which in turn allows the lifter to generate force against the barbell for a longer period of time than a split jerker can, who must sacrifice upward force generation in order to slide his/her feet forward and backward.
Reasons to Split Jerk
The fact of the matter is that if you struggle to get into the hole during a snatch, you don‘t have a chance in Hell of getting into (and back out of) the hole during a squat jerk. Not only does split jerking require far less shoulder flexibility than squat jerking does, but splitting also isn‘t as taxing on the core and lower back. Not to mention that the last thing most of us want to do after standing up with a grinding clean is to stand back up with it, only this time holding it over our heads.
In short, squat jerking allows lifters to generate force on the barbell longer than split jerking does, but the added strain on the shoulder joints could make an athlete more prone to injury. Do you think the benefits of squat jerking outweigh the risks?
Vote Now: “You Decide” Page
