Upper Legs Exercise Database -> Barbell Split Jerk


Barbell Split Jerk

Click to Enlarge


Barbell Split Jerk

Click to Enlarge



Click to Enlarge



Click to Enlarge

Exercise Details

Main Muscle Group : Upper Legs

Other Muscle Groups : Glutes , Shoulders

Type : Olympic Weight Lifting

Mechanics : Compound

Equipment : Barbell

Difficulty : Intermediate

Track My Progress

Record Logs

Targeted Muscle Group

Upper Legs

How To Perform Exercise

Steps :

1.) Start off by holding a weighted barbell on the front of your shoulders, slowly dipping down so that your feet are under your hips, and knees are flexed supporting the weight.

2.) Then quickly and as powerfully as possible drive through your heels to push the barbell up while your feet leave the floor and ready in the receiving position as quickly as possible.

3.) Quickly move the feet into a split stance as the barbell is forced above your head, one foot forward and the other behind you, and knees bent as you lock the weight above you.

4.) Continue into a standing position, bringing your feet together and hold for a count.

5.) Return back to the starting position and repeat for as many reps and sets as desired.