Pause power jerk (in catch) + pause split jerk (in catch)

About this Exercise

Learn how to perform the Pause power jerk (in catch) + pause split jerk (in catch) with proper technique. This Olympic weightlifting exercise demonstration shows the correct form and movement pattern.

💡Coaching Tips

• Dip straight down, keeping your torso vertical
• Drive aggressively through the legs
• Split or push under quickly and decisively
• Lock the arms fully overhead
• Recover with control, bringing the feet together

⚠️Common Mistakes to Avoid

• Dipping forward or leaning back
• Not driving through the legs enough
• Pressing out the bar instead of locking out
• Inconsistent foot placement in the split
• Rushing the recovery