King Joes Barbell Club

622 E.Drinker St. Dunmore PA 18512

SPLIT STYLE  THE FORGOTTEN ART

 

 

                                                                                          

                                            

 

 

                                                                                   

                                                                                                                                       

                                                                                                         

History of the Split

Back in the 1960s, Olympic weightlifters used a lifting technique called the split style. The lifter would use a split or lunge position to catch the weight after the initial pull from the floor. These lifts were both stylish and graceful to observe.

                                                                                              

 

                                                                                                      

When performed correctly, and used in conjunction with a well-rounded athletic development program, the split lifts can be a valuable addition to any strength and conditioning program.

As history has demonstrated, the Olympic lifts are excellent tools for developing total-body strength and power through the explosive triple extension of the ankles, knees, and hips required during the pulling phases of each lift.

                                           

WHY SPLIT AND NOT SQUAT?

Split-stance lifts differ from their squat-stance counterparts in that, after completion of the pull, the athlete will move into the split catch position. Achieving this position requires the athlete to quickly drive one leg forward and the other leg rearward into a lunge or deep split-squat 

                                                                          

Key factors contribute to the proper execution of this catching style. For example, the splitting of the legs after the pull must happen extremely fast in order to successfully perform a split snatch or a split clean

                                                             

The athlete must possess split-second timing, foot quickness, speed, and dynamic lateral balance — all of which are components of agility and translate directly to the field

 

Most of you have been exposed to the Olympic-style lifts and include them in your training because of their proven effectiveness in building strength and speed. 

We at KING JOE’S feel split cleans and snatches along with presses and squats can result in better  transfer to sport skills, making you a more dominant competitor.

                                                                                      

                                                           BENEFITS OF SPLIT STYLE LIFTING

¡Allows less-flexible athletes, and those who struggle with proper squat mechanics, to safely experience the benefits of Olympic lifting.
¡Develops flexibility-strength in the often-tight hip flexors.
¡Improves single-leg strength and stability, especially with the lead leg.
¡Requires a higher pull, thereby promoting greater power output during each lift.
¡Develops the components of agility — foot speed, timing, total body coordination, and lateral balance.
¡Places greater demands on core stabilizers than traditional Olympic lifts.
¡Provides a lifter with a new and challenging technique that can be both fun to perform and easy to learn, once a basic foundation has been established with the traditional Olympic lifts.

 

 

 

                                                                                     

 

 

 

                                                    

  ******    It's a split decision Just because you aren't as likely to set a world record using the split style as you are the full squat version doesn't mean it isn't useful as you work on your shoulder flexibility and hip strength. Landing in a lunge works beautifully and solves more problems than it causes.

 

 

 split clean       Split clean 2        Split clean/jerk          split snatch      

 Split style Demo        Split snatch from hang 

 

   Article Split style lifts