Hooper takes a masterclass in the jerk during the build-up to the 2025 Arnold Strongman Classic.
Last updated on January 21, 2025
The overhead jerk, a combination of strength, power and technique, is the cornerstone of weightlifting. In a mid-January 2025 partnership, World’s Strongest Man 2023 and Earth’s Strongest Man 2024 Mitchell Hooper learned the art of split jerks from Olympic shot putter Joe Kovacs as Hooper prepares for the 2025 Arnold Strongman Classicwhich features a maximum jolt from above in early March.
The duo worked up to 530 pounds with Kovac’s top tips and tricks. While this is doable for Hooper, he tested his technique on an unfamiliar event.
[Related: Mateusz Kieliszkowski Prioritizes Shoulder Strength During 2025 Arnold Strongman Classic Prep]
Warm Up and Stance — Feel the whip
- Establishment of Split Stance
- Kovacs first demonstrated the optimal position to catch the weight: a half-kneeling stance.
- Avoid gripping the bar short or wide, as it is less stable.
- Pull under the bar lower than necessary to optimize stability patterns.
“I want about 90 degrees [for the front and back leg]”, Kovacs queued.
- Tight Stance and Feel Bar Whip
- After unscrewing the bar in the starting position, Kovacs stands with his heels close together. His toes point so that he can only feel the bend or bend in the bar during the warm-up.
- The lift requires a hip-width stance, which determines the best squat depth. The load should be felt through the hips, not the lower back.
- Fixed Sole
- Kovacs bounces up and down from his knees to practice timing his fall (split squat) to establish a solid footing.
- Foot rehabilitation
- Always stand with the front foot first to reduce unnecessary strain on the back knee.
- Avoid wide stance
- Putting it all together, Kovacs tells Hooper, “The wider you are, the bigger the drop…you don’t have to [drop] very. [The weight] it bounces off your spine and tendons, and it’s this little scoop. your hips come from underneath, which lifts the bar.”
[Related: Strongman Legend Bill Kazmaier Provides Health Update, GoFundMe Established to Pay for Medical Expenses]
Basic Technique Adjustments: “Break the Glass”
As the weight increases, Hooper relies more on technique than strength. “You use leverage, the whip of the rod,” Kovacs reminded.
- Line path and alignment optimization
- Hooper struggled to maintain proper bar alignment, falling down and stepping back from the bar rather than under it. Kovacs shared a trick, “Think of a glass plane [in front of you] and pierce it with my knee.’
- Catch timing
- A firm grip requires active involvement in the fall.
- “Catch it earlier, push the bar away on the way down. Timing is everything,” confirmed Kovacs. After a hasty takedown from Hooper, Kovacs repeated that he stabilized the weight overhead before standing. “
- “Hold it, wait a second, pull your front leg back and stand up. then it’s easy,” confirmed Kovacs.
- Refinement of depth of division
- Hooper’s biggest challenge was perfecting his separation.
- “Your dive. Your drive checks all the boxes,” Kovacs encouraged. “But a deeper split will make your lift easier. Once you have it, you’ll never have it.”
Common Split Jerk Mistakes and Fixes
Here’s a recap of split jerk mistakes to avoid and key form adjustments:
- Leaning back too far
- If you lean too far back, you take away from optimal rod travel.
- While leaning back slightly can help with the workout, as long as the bar stays above the hips, “Don’t let [the bar] The float in front of you will be the difference maker,” Kovacs argued.
- Attempting to recover before locking
- Hooper failed to get up trying to stand before he steadied himself and locked the bar overhead. Instead, sit into the split squat and complete the press before standing up.
- Losing weight
- While strength and power are important, the jerk relies heavily on technique and timing. Kovacs prioritizes form during the warm-up.
Mental Preparation & Competition
Jerking requires a high level of mental preparedness. Kovacs likens it to “flipping a switch,” explaining, “This is an emotional surge. Everything must be ready for us to leave immediately. It’s the hardest thing [heavy jerks].”
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Featured Image: @joekovacsusa on Instagram
