Barbell Split Jerk

How to perform it

Step-by-step instructions

1. 01Stand with the bar in the front rack, feet under your hips, and elbows slightly in front of the bar.
2. 02Brace your trunk and dip straight down a few inches while keeping your torso upright and heels grounded.
3. 03Drive hard through your legs to accelerate the bar upward from your shoulders.
4. 04Split your feet quickly and punch your arms to a locked overhead position as you receive the bar.
5. 05Stabilize, step the front foot back and rear foot forward to stand, then lower the bar.