Barbell Split Jerk

Instructions

1. Start with the barbell racked across the front of your shoulders, feet hip-width apart and core braced.
2. Dip by bending the knees slightly, keeping your torso upright.
3. Explosively drive through your legs and press the bar overhead while splitting your feet front and back into a lunge stance.
4. Catch the bar with locked-out arms directly over your head, absorbing the load in the split position.
5. Recover by stepping the front foot back, then the rear foot forward, finishing tall with the bar overhead.