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Exercise Lab

Split Jerk

View Instructions

Equipment

  • Barbell

Muscle Groups

  • Full Body

Purposes

  • Strength and power of the lower body.
  • Coordination of the upper and lower body.
  • Core strength.

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Description

  • Start with the barbell in the rack position.
  • Dip down with your legs, keeping your chest up.
  • Drive with your legs.
  • Push your body under the bar with your arms and catch it in a lunge.
  • Step forward half way with the back foot then backward with the front foot.

ProTip

  • Jump into a good lunge with your feet about shoulder width apart.

Mistakes

  • Falling forward when you dip.
  • Catching the bar too far forward or back.
  • Letting your hips go forward.
  • Bad lunge.