BODY WEIGHT SPLIT SQUAT

BODY WEIGHT SPLIT SQUAT is a very good warm-up exercise which is useful for SPLIT JERKers and PUSH JERKers as well. Pay attention to:
- don't arch your back too much and avoid leaning forward too much;
- press your feet to the floor when extending up, and pull your body and the top of your head up, NOT forward;
- squat depth, move down until the front leg is parallel with the floor;
- downward movement should be done in a lower than average tempo, upward movement can be more active, but only with correct technique.

JERK CYCLE PROGRAM (5 WEEKS)

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FEMALE TRAINING PROGRAM (12 WEEKS)

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MALE TRAINING PROGRAM (12 WEEKS)

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