How to Do
How to Do Split Jerk
The split jerk should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the split jerk.
Beginning
Beginning Split Jerk with a Barbell
1. Grab a barbell with an overhand grip slightly beyond shoulder width and hold it in front of your body at shoulder height.
2. Stand shoulder-width apart with your feet shoulder-width apart.
Movement
Split Jerk with a Barbell Movement
1. Begin by sinking your knees and then explosively lifting your legs up while simultaneously splitting your legs apart so that your feet land in a staggered stance while pushing the barbell up above your head. Putting one foot in front of the other.
2. Return to your starting point and continue as needed. In a staggered stance, alternate the leading foot.
Benefits
Split Jerk with a Barbell Benefits
The split jerk is the most popular style among competition weightlifters for one simple reason: it provides for a large receiving depth while also making recovery from such depths straightforward.
Exercise Aliases
Dumbbell Split Jerk, Clean and Jerk.
