Split Jerk

The split jerk trains leg drive, timing, and overhead strength in a powerful motion.

Instructions

1. Start with the bar racked on your shoulders and feet under your hips.
2. Dip slightly by bending your knees, then drive upward forcefully through your legs.
3. As the bar leaves your shoulders, split your legs—one forward, one back—and catch the bar overhead with arms locked out.
4. Stabilize, then bring your feet back together to finish the lift.