BASIC TECHNIQUE
The bar will start in the front rack position with the feet underneath the hips the toes turned out slightly. Weight should be on the heels. To start the dip, hips slightly go back, chest stays upright and it should only be a quarter squat. As soon as you reach the bottom of the dip, you will then squeeze your bum to extend the hips (Drive). Try and be as aggressive as possible.
As you finish the extension of the drive, begin driving the bar with the arms upwards, quickly lifting the feet and transitioning them into the split position, punching the arms into a locked-out overhead position.
When the bar is secure overhead, you will recover with the front foot in half way and then the back foot to catch the front foot to be back to parallel.
BACK RACK
To help learning the foot work you can also do Split Jerk Behind the neck . As the bar is in the back rack position it will be easier for the bar to get into the right position overhead as it doesn’t have to go around your face so it doesn’t pull the bar out of line. This is a good way to practice if you want to just focus on your footwork.
COMMON FAULTS
The most common errors in this exercise are:
1. Keeping the chest up in the dip whilst allowing the hips to go back a little at the same time.
2. Make sure you finish the Drive before pressing the bar, not waiting for the hips to reach full extension before you start pressing underneath the bar.
3. Finally check your feet before recovery, feet being too narrow which causes an unstable catch position is the final common fault.
PRACTICE
I would do it unloaded until you’re hitting the positions correctly and Sets + Reps should be 10×3 and rest periods no more than 60s since it’s unloaded. Start with back racking the bar then progress to the front rack as you get deeper into your practice sets. If you wish to add weight then there’s no need to progress beyond 30% of your 1RM so you can get a feel for some weight but still focus on the correct execution of the drill.