I'm probably the first to admit that there are lots of weightlifting coaches out there with more knowledge about the bar than me. That being said, what I am proficient at is noticing patterns and dysfunctions in athletes from all sports.
 
Longevity is the area that interests me the most, the ability to continue doing what you love without having to ever deal with inevitable: "Oh, that's my bad shoulder", "I've got a weak back" or "I used to do that but I've dodgy knees."
 
From a coaching perspective, an injured athlete is not getting stronger, is losing motivation, and is not providing a positive training environment for the other athletes. None of these things are ideal. Over the years, most of the intermediate to advanced weightlifters I have worked with have had some kind of niggle. Whether it was their shoulder, hip or, lower back, there was always something on one side that wasn't happy. What's worse is the default treatment for it is usually rest, which does nothing for the issue and, again, they aren't training or getting stronger.
 
So what's the problem? Why are so many weightlifters and CrossFitters lining chiropractors and physiotherapists’ pockets?
 
Simple: Their obliques are not being trained on both sides.
 
If you break down a split jerk into its basic movements, it is a unilateral leg exercise and a bilateral overhead exercise at MAXIMAL loads. Yes, you could argue that the pelvis is in line when the exercise is performed properly, but at the end of the day, one leg is behind you and one leg is in front. Would you ever program to do weighted lunges or split squats just on one side?
 
What starts to happen over a long period of time is that athletes become unbalanced. One dominant side means that every time you lift a weight, the other side is gradually providing less and less support until eventually one of the little guys get it. Most frequently, it’s the shoulder, but in extreme cases, the pelvis starts to rotate. You can see some really crazy sideways squats starting to develop and hip flexors can start to tighten on one side. Stretching and foam rolling will not solve it. It might make you feel better at the time, but for longevity, you need to strengthen, and then you need to integrate that strength into your training with relatable exercises that resemble what you are trying to do.
 
So how do you find out if one side is functioning better than the other?
 
The first thing I would recommend is to test yourself using a trusty side plank. Do you find it a lot easier to maintain the position on the one side? The great thing about testing it this way is that by holding a side plank, you're already starting to correct the issue. I am literally shocked sometimes when someone can come to me with a 200kg+ total and they cannot maintain a side plank for fifteen seconds. Do you even warm up, bro?
 
The next thing to try is the Pallof press, a phenomenal anti-rotational exercise. Here’s a video demo of the Pallof Press, in case you need a refresher. If you have access to a cable machine, use that set up at shoulder height to give you the most control over the resistance you’re using, and for consistent tension.
 
If you don’t have a cable machine, most weightlifting and CrossFit gyms will have resistance bands. I despise the use of bands for creating range of motion or ‘distracting’ joints. Bondage should be kept to the bedroom. Activation drills however, they are great for!
 
Pallof press uses external force to make you resist and activate your core in controlled manner. Three sets of ten reps for each side in a warm-up is more than enough. If you find this more challenging on one side compared to the other, spend more time on your bad side, for example, three sets of eight on your good side then three sets of 12 on your bad side.  Just make sure to stay slow and controlled. If you’re using a cable machine, pick a weight where you can do 14 quality reps without deviation. If you’re using a band, make sure it’s a light one— not much resistance is required.
 
As far as programming and assistance work goes, the two things to add to your sessions would be practicing your split jerk on your weak leg, and bottom up split jerk stance presses.
 
Non-dominant Split Jerk
 
Obviously, you don't have to one rep max it, but do throw light reps into your warm-ups. In addition, every now and again, have a session where you go up to at least 80 percent of your 1RM to get both sides functioning. If you have always done your split jerk on one side, this will feel very strange at first, and maybe completely unstable. Build up slowly, keeping your technique solid on both sides.
 
Bottoms Up Split Jerk Stance Press
 
This one is a bit of a mouthful, but it’s pretty self-explanatory. Here’s a video demonstration.
 It is a great way to make you spend time in the jerk position while training both legs and both arms individually. It becomes a double bang-for-your- buck exercise by adding the bottom up press, which is a shoulder life-saver. Overall, you will come away with more confidence and control in the position which will transfer over to your lifting, giving you a solid split jerk. This exercise would be done at the end of your lifting session as a nice ‘reset’.
 
To set up for the bottom up split jerk stance press (BUSJSP) grab a kettlebell that you can Bottom Up press with. Experiment with this first if you’ve never done a bottom up press before! I would also recommend becoming proficient at the bottom up press by itself first before starting to play with split jerk variations.
 
Once you have that down, clean the kettlebell up to your shoulder. Get your feet set into your split jerk position. It doesn’t matter which side you do first, as you’ll be doing both. Then use your other hand to assist you to get the kettlebell up in the bottom up position, handle in your hand and bottom of the kettle bell pointed at the ceiling. Normally I’d recommend looking at the kettlebell as you press it for a standard bottom up press, but to make this more relatable to the Split Jerk, you can keep your gaze forward as you would in a Jerk. Press the kettlebell up while maintaining your jerk stance and without rotating your torso. Three to five sets of five for each arm and each leg is adequate. Remember, this is not an exercise to go heavy with!
 
For something a bit more user-friendly, you can try strict pressing in your jerk stance. Play around with weights and reps a bit more with this one: hit a heavy low rep day, and also a high rep light day. Generally, though, stick with only three to five sets. Don't let it take up a whole lot of your time but make sure to enjoy the benefits of throwing it in every now and again.
 
Keep in mind that while lifting heavy ass weights will always be the best way to get stronger, getting yourself off the foam roller and warming up with side planks and Pallof presses instead, and then finishing with strict presses in both split jerk stances is the way forward for keeping your body in check.

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