Squat Jerk VS Split jerk: The Iryna Dombrovska Dilemna
Iryna Dombrovska recently appeared onto the international scene at worlds 2025 in Norway with a phenomenal save on a 131kg squat jerk (the most viewed weightlifting video of 2025!)
But just a few months later, at europeans, she switched - from squat jerk, to split jerk, and to a new PB clean and jerk. But why?
As she recently switched from Romaleos 4 to LuXiaojun recently, we asked her all about it. Here's what she had to say:
You set a new personal best clean & jerk at the World Championships with 131 kg using a squat jerk. Yet only a few months later, you switched to the split jerk and set another personal best. Why?
Iryna Dombrovska:
Before the World Championships, the best I had done in training was 125 kg. I couldn't go any higher than that, so hitting 131 kg in competition was a huge surprise and a very special moment for me.
My second attempt at 128 kg was already a personal record, so I was extremely happy with 131 kg.
After that, though, my squat jerk stopped progressing. At the next competitions, my results started to drop, and I often missed important third attempts. Those were usually the lifts that decided medals, so even though my preparation was going well, I wasn't able to show it on the platform.
My coach and I decided to start practicing the split jerk. At first, the idea was to use it as a tool to improve my squat jerk and to bring something new into the training process. As time went on, we started talking more seriously about eventually switching from the squat jerk to the split jerk.
My coach adjusted my training plan and added more exercises specifically focused on improving my split jerk. We worked really hard on it because, before that, I could barely do a split jerk with around 105 kg.
During the preparation for the European Championships, we trained the split jerk consistently, but we didn't completely abandon the squat jerk because the original plan was still to compete with the squat jerk in Batumi.
At the last moment, though, I suggested taking a risk and competing with the split jerk. It was honestly both exciting and nerve-racking. I really wanted to put together a good performance and make all three attempts, because in weightlifting, those attempts can change everything.
So the main reason for the switch was simple: my squat jerk had stopped progressing, while my split jerk was moving in the opposite direction and improving all the time.
What would you personally recommend to a beginner: squat jerk or split jerk?
I'd personally recommend the power jerk for beginners. Later on, you can explore both the squat jerk and the split jerk and see which style gives you better results and feels more comfortable to perform.
Power jerk over split jerk? That's interesting, because most coaches would start with the split jerk.
In Ukraine, the usual approach is to teach the power jerk first and then the split jerk later. Not every coach does it this way, but it's the most common method here.
You improved your total by 14 kg in a single year. How did you do it?
Iryna Dombrovska:
I have a pretty interesting and varied training program. I also feel like my body still has a lot more potential, so I always try to push my limits and lift more.
And honestly, my biggest motivation is qualifying for the Olympic Games. That's what pushes me to keep improving my results every single day.
Your 243 kg total would have placed you seventh at the World Championships. What goals have you set for the LA28 Olympic cycle?
My main goal is to keep improving my personal bests at every competition.
You recently switched from Nike Romaleos to Lu Xiaojun weightlifting shoes. What's your verdict?
If I compare them to my previous shoes, I definitely prefer the LuXiaojun ones (even though my Nike Romaleos 4 were really good too).
They fit my feet a bit more comfortably and feel more stable on the platform, which I really like.
