Dumbbell Split Jerk

How to perform it

Step-by-step instructions

1. 01Hold the dumbbells at your shoulders with your feet under the hips and your trunk firmly braced.
2. 02Make a short vertical dip by bending the knees while keeping the torso upright and the heels grounded.
3. 03Drive hard through the legs to accelerate the dumbbells upward from the shoulders.
4. 04Split one foot forward and the other backward as you punch both dumbbells to a locked overhead position.
5. 05Stabilize, recover the front foot back and rear foot forward, then lower the dumbbells only after standing securely.