Split Jerk

A 200-characters-or-less explanation of the exercise.

Instructions

• Begin with the barbell racked on your shoulders.
• Dip slightly by bending your knees and then explosively drive the bar overhead using your legs.
• At peak extension, split your legs quickly. One foot goes forward, the other back.
• Catch the bar in a deep split position with your arms fully extended.
• Recover by bringing your front foot back first followed by the rear foot to a standing position.
• Lower the bar back to the shoulders to repeat.

Common Mistakes to Avoid

• Not using the legs enough to drive the bar overhead.
• Failing to split the legs quickly and adequately.
• Catching the bar with bent arms instead of fully extending them.
• Losing balance by unevenly splitting the legs.

Additional Information