Split Jerk

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Instructions Preparation Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar chest high with torso tight. Retract head back. Execution (Jerk) Inhale and position chest high with torso tight. Keeping pressure on the heels, dip the body by bending the knees and ankles slightly. Explosively drive upward with the legs, driving the barbell up off the shoulders. Drop body downward and split one foot forward and the other backward as fast as possible while vigorously extending the arms overhead. The split position places the front shin vertical to the floor with the front foot flat on the floor. The rear knee is slightly bent with the rear foot positioned on the toes. The bar should be positioned directly over the ears at arms length with the back straight. Push up with both legs. Position feet side by side by bringing the front foot back part way and then the rear foot forward. Return to shoulders and repeat.

Classification  Utility: Power  Mechanics: Compound  Force: Push Force (Articulation) Dynamic Hip Extension Flexion Knee Extension Ankle Plantar Flexion Shoulder Abduction Flexion Scapula & Clavicle Upward Rotation Elbow Extension Comments The barbell is driven from the shoulders to arms length overhead. The lift is complete when the feet are in line and the bar is under control.