Pause split jerk pause in split

About this Exercise

Learn how to perform the Pause split jerk pause in split 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