Split Jerk

How to Perform Split Jerk

1. 1

   Add the appropriate amount of weight and hold the bar at shoulder height with an overhand grip.

2. 2

   Stand with your feet shoulder-width apart.

3. 3

   Retract your shoulder blades, engage your abs, and take a breath.

4. 4

   Dip slightly at the knees, then explosively drive through your legs to press the bar overhead.

5. 5

   Split your feet forward and back to catch the bar locked out overhead and exhale.

6. 6

   Recover to a standing position, then lower the bar back to your shoulders and breathe in.

7. 7

   Repeat for the desired number of repetitions.