Split Jerk

Setup: Stand with feet hip-width apart, barbell resting on front shoulders, elbows slightly forward, core engaged.

Movement: Dip slightly by bending knees, then drive the bar overhead while splitting feet front and back to receive the bar with arms fully extended. Return feet to standing position to finish.

Standards:

• Arms fully extended overhead
• Front and back foot split stable and balanced
• Bar moves in a vertical path and finishes over mid-foot

Focus Points: Strong leg drive, fast foot split, maintain upright torso, stabilize bar overhead, controlled recovery.