Front knee caves inward in the split
Valgus on the front landing leg under the overhead load.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Olympic · Full Body
Split Jerk
Coaching cues
- Front rack; feet hip-width; straight dip — vertical torso
- Drive explosively; split the feet front and back simultaneously
- Front shin vertical; back knee slightly bent; arms locked
- Recover front foot first; then back foot to standing
Common faults 3
Bar drifts forward at lockout
Arms not fully locked; bar forward of the midfoot base.
Overactive muscles
Pec majorLatissimus dorsi
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗Dip is forward — not vertical
Torso pitches forward on the dip; bar path goes forward of the head.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗