Barbell Split Jerk
Equipment
Push the barbell off the rack and let it rest on your collarbone or upper chest, then step back from the rack and get into a split stance with one foot forward and the other foot back.
Bend your knees slightly and then quickly extend your legs and arms to push the barbell up, simultaneously splitting your legs so that one goes forward and the other goes backward.
Once the barbell is overhead, adjust your feet to be parallel and directly under your hips while keeping your arms extended and the barbell steady.
Slowly lower the barbell back to your chest or collarbone, then step forward to return the barbell to the rack, completing one rep of the Barbell Split Jerk exercise.
Pro Tip
**Correct Barbell Position**: The barbell should be held at the front of your shoulders with a full grip, not fingertips, and the elbows pointing forward. Your hands should be just outside your shoulders. Incorrect barbell placement can lead to a loss of balance and potential injury. **Use Your Legs, Not Just Your Arms**: The power of the split jerk comes from the legs and hips, not just the arms. You should push with your legs to create upward momentum on the barbell, then quickly split your legs and drop under the bar. A common mistake is to rely too much on arm strength,