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Split Jerk

Body Position: 
  1. Barbell lying on chest with elbows horizontal to floor facing forward
  2. With the bar on chest lean butt back a little
  3. Now, explosively extend your hips forward, pushing the barbell upwards and dropping your body underneath it, catching the bar in a lunge position - 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
  4. The bar should be positioned directly over the ears at arms length with the back straight
  5. Push up with both legs
  6. Position feet side by side by bringing the front foot back part way and then the rear foot forward

Pre-Requisite Exercises

Targeted Muscles

  • Quadriceps
  • Hamstring
  • Gluteals
  • Calves  

Stance & Grip

  • Neutral stance, feet are parallel and shoulder-width apart  
  • Arms grabbing barbell outside shoulders, palms facing down

RECOMMENDED LINKS

Positions: 
Front Squat
Split Jerk
Common Errors: 

Lunge position where knees extend over toes when catching barbell.