Barbell Jerk Balance

How to perform it

Step-by-step instructions

1. 01Hold a light barbell in the jerk rack, step into your full split receiving position, then move only the front foot back about one foot-length to create the partial-split start.
2. 02Balance your weight evenly between both feet, keep the rear foot connected to the floor, and dip straight down with an upright, braced torso.
3. 03Drive vertically, step the front foot forward into the full split, and punch the bar overhead as you move your hips under it rather than diving your chest forward.
4. 04Lock the elbows with the bar over the back of the neck and settle with your weight balanced evenly between the softly bent front and rear legs.
5. 05Keep the bar overhead as you step the front foot partway back and the rear foot forward to stand, then lower the bar safely or reset the partial split.