While an efficient dip drive is paramount to putting loads of weight overhead, the manner in which you move your feet as you press under the bar matters almost as much.

Newer lifters tend to excessively shoot their lead leg both UP and out. Once the weight starts getting heavy, this error can be a crucial one. Instead of almost galloping the leg out in front, the athlete should focus on keeping the lead leg fast and low to the ground.

In yesterday’s Movement Improvement Course, we placed PVC pipes at about hip height and focused on not hitting it with our front knee as we performed our split jerks. The athletes continued to lower the pipe on the stands making it more important to keep the front leg low and fast.

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