In the split jerk, you drive the bar up from your shoulders and step one foot forward and one foot back to land in a split stance as the bar reaches full height. The receiving position is what makes this lift powerful — instead of standing still and pushing, you drop your hips under a lighter load and receive the bar overhead. This means you can jerk more weight than you could press standing still. Drive the bar hard and aggressively step one foot forward, one back, spreading your base wide. Catch the bar with your arms locked and stable. Stand the bar back to center.