Military Press from the split position

A great exercise that is commonly ignored in many programs for jerk stability is the military press from the split position. This can be performed in two ways: 1) The athlete will simply press from the split position. 2) The athlete will dip and bounce a bit like a push jerk then drop back under the bar with the back knee more bent. This variation is good for athletes who struggle with getting their back knee bent.

This exercise will help create proprioception and stability in the split of the jerk. This exercise should be done at an intensity that the athlete can control. Too much movement or instability is not ideal for this exercise.

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