Ask Alis & Sharon: Should I practice both feet forward in the split jerk?

Alis says:

Most, if not every, weightlifter will have a preference for either their right or left foot that goes forward in the split jerk. One of the questions I had with my coach when I first started Olympic weightlifting was whether I should be training the split jerk with different feet going forward. His answer was a strong no.

My own research tells me that the reason you shouldn’t practice with both feet is because you want to get very good, very strong, and very confident with your dominant foot, so that you can lift the most weight. If you spend time switching feet then you are reducing the volume and time spent training the dominant one, which will likely slow down development of motor patterns.

Research also tells me that you should practice with both feet so as to limit chances of developing muscle imbalances (for example, hip flexors, abdominal muscles).

I’d probably say that, for me, the correct answer is this – I train my warm up jerk sets alternating the front foot, only switching to my more dominant foot on the working sets. I also do a lot of single leg training (lunges, Bulgarian split squats), which I hope would help with any muscle imbalances that I may have developed!  The total volume of jerk training tends to be pretty low (only 1 or 2 reps at a time usually), the movement is very brief (because it’s so fast), and there is also no eccentric phase (the part of exercise which is supposed to break down the muscles) so perhaps training most frequently or even exclusively only one foot will have no significant negative consequences after all.

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