Enhancing Skills

Split jerk

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Barbell

The barbell split jerk is a dynamic weightlifting exercise that primarily targets the muscles of the shoulders, legs, and core. It involves lifting a barbell overhead and splitting the legs into a lunge position for stability. This exercise requires coordination, explosiveness, and proper technique to successfully execute.

Possible Stretches to do prior to exercise:

  • Shoulder stretches
  • Hip stretches
  • Quad stretches

Warmups to do prior to exercise:

  • Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
  • Do some dynamic stretches for the shoulders, hips, and lower body, such as arm circles, hip circles, and leg swings.
  • Perform a few sets of lighter weight exercises that engage the shoulders and legs, like overhead presses or squats.

How to select the proper weight: Choose a weight that allows you to maintain proper form and control throughout the exercise. Start with a lighter weight if you’re new to the exercise and gradually increase the weight as you become more comfortable and stronger. It’s important to focus on technique and mastering the movement pattern before adding heavy weights.

Proper form:

  1. Start by standing with your feet shoulder-width apart, toes pointing slightly outward.
  2. Position the barbell at shoulder level, resting across your front delts and clavicles. Your hands should be slightly wider than shoulder-width apart, palms facing forward.
  3. Bend your knees and lower your body into a partial squat position, keeping your chest up and core engaged.
  4. Explosively extend your legs and drive the barbell upward, using the momentum to press it overhead.
  5. As the barbell reaches its peak, quickly split your legs by stepping one foot forward and the other foot backward.
  6. Lower your body by bending both knees, creating a lunge position with your front knee directly above your ankle and your back knee close to the ground.
  7. Simultaneously drop under the barbell and catch it with your arms fully extended overhead, one arm slightly in front of the other.
  8. Stand back up by driving through your front heel and bringing your feet back together.
  9. Lower the barbell back to the starting position by reversing the movement, bending your knees and guiding the barbell down to your front delts.
  10. Repeat the exercise for the desired number of repetitions, alternating your split stance with each rep.

How to reduce the difficulty: To make the exercise easier, you can:

  • Use a lighter weight or even just a barbell to focus on mastering the technique and maintaining proper form.
  • Perform the exercise without the split stance, keeping your feet planted on the ground and using a traditional overhead press movement.

How to increase difficulty: To make the exercise more challenging, you can:

  • Increase the weight you’re using, gradually adding more weight plates to the barbell.
  • Increase the speed and explosiveness of your movement, generating more power during the leg drive and split.
  • Perform the exercise with a wider split stance, which requires more stability and coordination.

Reps:

  • Beginner: 8-12 reps
  • Intermediate: 12-15 reps
  • Advanced: 15-20 reps

Estimated time for exercise: 10-15 minutes

Body Group:

Full Body

Muscle Group(s):

Abdominals, Calves, Gluteus, Hamstring, Quadriceps, Shoulders, Triceps

Muscles used:

Primary:

Deltoids

Secondary:

Quadriceps, Glutes, Rectus Abdominis, Triceps

Tertiary:

Hamstrings, Calves

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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