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Dumbbell Split Jerk
How to Do
How to Do Dumbbell Split Jerk
The dumbbell 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 dumbbell split jerk.
Beginning
Beginning Dumbbell Split Jerk
1. Throughout the activity, keep your abs firm.
2. Exhale forcefully as you rise, and inhale as you lower your weight.
3. Push the weight up above your head using your legs.
4. Land with a tiny bend in your knees and a bounce in your step.
Movement
Dumbbell Split Jerk Movement
1. In each hand, take a dumbbell and hold it at your sides. Standing with your feet around hip-width apart is a good idea.
2. Raise the dumbbells so that the weight is slightly over your shoulders and the palms of your hands are facing your head. This is where you'll begin.
3. Begin by stooping slightly and exploding up while lifting dumbbells above your head and splitting your feet apart.
4. Return the dumbbells to shoulder height and the feet to hip-width apart. As needed, repeat the process.
Benefits
Dumbbell Split Jerk Benefits
The dumbbell split jerk is a total-body exercise that primarily targets the quadriceps, but also targets the calves, glutes, groin, hamstrings, hip flexors, and shoulders to a lesser extent.
Exercise Aliases
Push Jerk, Dumbbell Hang Clean.
Dumbbell Power Clean
Dumbbell Hang Power Snatch
Dumbbell Hang Snatch
Medicine Ball Clean
Dumbbell Hang Power Clean
Dumbbell Hang Clean
Dumbbell Push Jerk
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