Split Jerk

Legs · Barbell

How to do it

Bar in the jerk rack position on your front delts with the elbows slightly forward. Feet under your hips. Dip a few centimetres with the torso **completely upright** and reverse hard; as the bar travels up, **split your feet** and receive it with straight arms, the bar stacked over your ears. Recover front foot first. It is the jerk variation that moves the most weight. The classic mistake is dipping with the hips going back: the torso drops straight down.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Glutes, Shoulders, Triceps

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