Barbell Split Jerk

Description

This exercise involves lifting a barbell from the ground to overhead while splitting the legs and landing in a lunge position. It requires coordination, balance, and strength in the legs, core, and shoulders.

Muscle Group

Calves, Front Deltoid, Glutes, Hamstrings, Quadriceps, Side Deltoid, Triceps, Weightlifting

Equipment Required

Barbell

Barbell Split Jerk Instructions

Start by standing with your feet shoulder-width apart, with the barbell resting on your shoulders behind your neck.
Take a step forward with one foot, and bend both knees to lower your body into a lunge position.
As you lower your body, press the barbell overhead with your arms fully extended.
Once you reach the bottom of the lunge, quickly straighten your legs and push off the ground to jump into the air.
As you jump, switch the position of your feet so that the foot that was in front is now in the back, and vice versa.
Land softly on the ground with your feet in the new position, and lower the barbell back down to your shoulders.
Repeat the exercise for the desired number of reps, alternating which foot you step forward with each time.

Barbell Split Jerk Form & Visual

Barbell Split Jerk Benefits

Improves overall strength and power in the lower body, specifically the quads, glutes, and hamstrings
Increases stability and balance, as the exercise requires coordination and control
Enhances shoulder mobility and stability, as the movement involves pressing the barbell overhead
Can improve athletic performance in sports that require explosive movements, such as basketball or volleyball
Can be modified for different fitness levels and goals, such as using lighter weights for beginners or adding more weight for advanced lifters