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Barbell Split Jerk

Angle-Based Images: Barbell Split Jerk Video
Angle-Based Images: Barbell Split Jerk Video
Angle-Based Images: Barbell Split Jerk Video
Angle-Based Images: Barbell Split Jerk Video
Angle-Based Images: Barbell Split Jerk Video
Barbell Split Jerk: Step 1
Step 1 Hold a barbell with an overhand grip and hands slightly wider than shoulder-width apart. The barbell should be positioned at shoulder level and in front of your body.
Barbell Split Jerk: Step 2
Step 2 Brace your core and slightly descend the hips down while bending your knees. Quickly accelerate your hips upward and pull the barbell overhead until your arms are completely extended. As you raise the barbell, jump your legs from under your hips and land in a staggered stance.
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Progressions & Variations

Tips

Keep the barbell close to your body at all times, including when you pull it overhead.

Use your hips to thrust and pull the weight up above your head.

Start light to focus on perfecting your form.

Related Exercises

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