SPLIT JERK

Primarily an overhead lift, the split jerk also incorporates the entire body to a large degree. Get ready to train the legs when you train the upper body with this exercise.

1. From a standing position with the feet hip-width apart, grasp a barbell slightly wider than shoulder-width using an overhand grip, with elbows pointed downward and forward. Rest the bar on hyperextended hands at the clavicle level. In this ready position, inhale.
2. Quickly bend the knees as if going into a squat position, but go down only about 3 to 4 inches.
3. Abruptly change direction from this quarter-squat position, exhaling and explosively extending the knees and hips while jumping the feet to a split squat position. Use this momentum to drive the bar overhead until the elbows are fully extended. Time the jump so that the feet land in the split squat position while the arms reach full extension. Keep the bar balanced and under control.
4. Push off the front leg and take one step back, then push off the back leg and take one step forward. The feet should be in the starting position.
5. Slowly lower the bar to the starting position while inhaling.