Split Jerk
Step 1
Start with the barbell in the rack position, hands just outside the shoulders, elbows high, and feet hip-width apart, this is your starting position.
Step 2
Brace your core and maintain a neutral spine as you dip your torso straight down. • Extend your hips and knees rapidly, press the bar to receive the bar in a split position.
Step 3
Bring the feet back together, one foot at a time so that your knees, hips and arms are at full extension.
Step 4
You should feel the tension in your shoulders and lats.
