How to split jerk using simple progressions:

Press in Split Jerk – Jerk Balance – Tall Jerk – Behind Neck Split Jerk – Split Jerk

Find other weightlifting tutorials throughout my channel

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Fix your deadlift with these simple steps

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Key pointers on the correct execution of the shoulder press:

– glutes squeezed, trunk braced
– elbows in front of wrists and wrists directly above elbows
– drive the head through after it clears your forehead

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Paused Deadlifts
There are many ways to implement pauses to your lifts. A good way to use them with sumo pullers is to utilise a dead stop just off the floor.
This teaches the lifter a number of things:
– correct position from the floor
– keeping braced and tight throughout the hardest part of the lift
– improved isometric strength which is essential when generating the needed force to break the floor

Here we have Charlotte using paused deadlifts with an increased load as a finisher to her standard deadlifts

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Don’t forget your single leg work to work on hip stability and muscle imbalances. Bulgarian split squats are simple and effective yet burn like crazy! 2-3 sets of 6-12 each leg will work wonders for your glutes, hamstrings and quads!

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Pin Squats

This exercise can be used from various positions to strengthen individual weaknesses in the squat.
Similarly to pause squats, they work by removing the stretch reflex thus making the concentric phase harder.
Use lower pins (below parallel/just above parallel) to strengthen the bottom and mid range portion of the squat. Work with 3-5 sets of 3-5 reps at 70-85% of 1RM

Use higher pins with heavier loads, 80-100%+ for 3-4 sets of 2-4 reps to work on the lockout of the squat.

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The floor press

A great exercise to strengthen the mid range of your bench press by heavily working your chest, shoulders and triceps.
The floor press negates any leg drive and the decreased range of motion removes any undue stress on the shoulder.

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A derivative of the full snatch which is suitable for those of you who are looking to improve power but don’t necessarily have the time to dedicate to learning the full snatch or the mobility required to perform the full lift.
This exercise will give you plenty of bang for your buck in developing explosive hip extension and vertical power so ideal if your sport involves any jumping.
Use this exercise for 3-5 sets of 2-3 reps and combine it with plyometrics and some jump squats and you’ll see an improvement in your ability to accelerate upwards!

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The Javelin Press

There are few exercises that challenge shoulder, grip and trunk stability all at once. The javelin press uses a long bar which increases the need to stabilise the load more than when just using a dumbbell.

Due to the unstable nature of the exercise, the body works hard to try to control any unnecessary movement making it a great sports injury preventive.
Try performing it at the start of a workout for 2-3 sets each arm working between 5-10 repetitions.

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A great exercise to perform if you suffer from poor pelvis stability and shoulder stability. The combination of having to support a weight overhead whilst balancing in a split squat position acts as a double whammy to give you plenty of bang for your buck!

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