The Split Jerk is an athletic move that not only tests strength and athleticism, but balance and coordination. Essentially a lunge jump with a shoulder press, the Split Jerk is more than the sum of its parts.
Online Personal Training Video: Split Jerk
How To Do It
1. Start with the dumbbells (or bar) at your shoulders as if you were doing a shoulder press.
2. Dip your legs and jump.
3. Simultaneously power the weight up over your head to a locked out overhead position as you drop to a finished lunge position.
4. Stand and return the dumbbells (or bar) to the starting position at your shoulders.
5. Repeat the exercise, alternating leg positions.
Online Personal Trainer Tips
1. The jump and press happens in one swift movement, followed immediately by dropping underneath the bar to “catch” the weight.
2. The locked out position will be slightly behind your head for balance (where the bar would be if you performed a shoulder press from a behind the neck position).
3. Keep your head up and back straight as you finish the movement.
