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Barbell Split Jerk
Intermediate - Olympic Weight Lifting - Compound
Targeted Muscle Group
Upper Legs
Glutes
Shoulders
Recommended Equipment
Barbell
How to do it
Steps :
1.) Start off by holding a weighted barbell on the front of your shoulders, slowly dipping down so that your feet are under your hips, and knees are flexed supporting the weight.
2.) Then, quickly and powerfully, drive through your heels to push the barbell up while your feet leave the floor and ready in the receiving position as quickly as possible.
3.) Quickly move the feet into a split stance as the barbell is forced above your head, one foot forward and the other behind you, and knees bent as you lock the weight above you.
4.) Continue into a standing position, bringing your feet together and hold for a count.
5.) Return back to the starting position and repeat for as many reps and sets as desired.
