Basically it works the footwork without fatiguing the shoulders.
- Dip – Pause
- Split (don’t drive the bar up) – Pause
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