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Split Jerk


1. Begin in a standing position with feet hip-width apart, barbell in the front rack position on the shoulders, and hands slightly wider than shoulder-width apart.

2. Dip down by bending the knees and hips, keeping the torso upright and the barbell close to the body.

3. Explosively extend the legs and hips while pressing the barbell overhead.

4. As the barbell reaches the top of the press, quickly drop into a split stance with one foot forward and one foot back.

5. Receive the barbell in the overhead position with the arms locked out and the feet in the split stance.

6. Step the feet together to hip-width distance, keeping the arms locked out overhead, to complete the lift.