Split Jerk
Purposes
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Strength and power of the lower body.
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Coordination of the upper and lower body.
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Core strength.
Description
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Start with the barbell in the rack position.
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Dip down with your legs, keeping your chest up.
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Drive with your legs.
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Push your body under the bar with your arms and catch it in a lunge.
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Step forward half way with the back foot then backward with the front foot.
ProTip
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Jump into a good lunge with your feet about shoulder width apart.
Mistakes
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Falling forward when you dip.
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Catching the bar too far forward or back.
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Letting your hips go forward.
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Bad lunge.