Split Jerk

1. Begin by standing with your feet roughly hip-width apart. The barbell should be racked just in front of your shoulders with your hands gripping the bar slightly wider than shoulder-width. Elbows should be positioned forward, under the bar.

2. Take a deep breath and tighten your core. Push your hips slightly backward and dip down into a shallow squat. Keep your torso as upright as possible during this movement.

3. Explosively drive upwards through your heels to accelerate the barbell overhead. As you push the bar up, extend your arms fully. Use the momentum generated by your lower body to assist in driving the bar into the overhead position.

4. As the bar ascends, continue pressing with your arms and lock your elbows out as the bar reaches the top. Slightly retract your head to allow the bar to pass by your face.

5. Complete the lift by standing tall and holding the barbell overhead for a brief moment to maintain control, making sure that your arms, hips, and legs are fully extended.

6. Carefully lower the barbell back to the starting position in front of your shoulders or drop it safely to the ground if bumper plates are available and you're in an appropriate setting for dropping weights.

7. Reset and prepare for the next repetition. Make sure to prioritize form and control over the amount of weight lifted, especially since this is a complex and technical lift.

Remember to practice the power jerk with a light weight first to master the technique before progressing to heavier loads, and ensure you're in a safe environment for overhead lifting. It's advisable to seek instruction from a certified trainer if you're new to Olympic lifts.

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