The jerk isn’t finished until we bring out feet together and show control over the barbell in the overhead position.

THE KEY THREE

1. Step back with the front foot first
    
2. Maintain alignment: bar over shoulder blades and hips
    
3. Bring feet together to control the weight

FRONT FOOT FIRST

Once we’ve caught the weight in your split stance, take a step with your front foot back toward your centre. Then, take a step with your rear leg.

We always start with the front foot to avoid potentially tipping over and losing the lift.

Sometimes at heavy weights lifters will take three steps, but we always start with the front leg.

And, sometimes we have to scramble to save a lift, in which case you do what you need to.

MAINTAIN ALIGNMENT

Even when most of the lift is done, if you lose alignment, you can still lose the lift. Be careful to keep the torso vertical.

FEET TOGETHER TO CONTROL THE WEIGHT

From there, you must hold the weight overhead for a second to show control. Congratulations! You’ve made your lift.