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Barbell Split Jerk
- 1 - Stand with feet hip-width apart. Barbell rests on shoulders, hands outside shoulder-width.
- 2 - Slightly bend knees and hips.
- 3 - Explosively extend hips and knees while pushing the barbell overhead with your arms.
- 4 - Split your legs into a lunge position as you push the barbell overhead. One foot moves forward, and the other moves backward. This stance provides stability.
- 5 - At the top of the movement, fully extend your arms to lock out the barbell overhead. Your head should come through your arms, and your elbows should be straight.
- 6 - Bring your legs back together by standing up straight with the barbell locked out overhead.
- 7 - Carefully lower the barbell back to your shoulders to complete the repetition.
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