Split Jerk
Explosive overhead lockout with split stance
ShouldersAdvancedPowerJerk
At a glance
| Muscles worked | Primary: Shoulders, triceps, quads, and glutes |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Advanced |
| Type | Power · Jerk |
| Sets & reps | 3 sets × 5-8 each arm |
| Estimated calories burned | ~60 kcal |
How to do it
- Step 1: Rack kettlebell at shoulder
- Step 2: Slight knee dip
- Step 3: Explosive leg drive upward
- Step 4: Split stance and lock arms overhead
- Step 5: Recover feet and lower controlled
Equipment
- Kettlebell optional
Coaching tips
Benefits
Explosive overhead lockout with split stance
Common mistakes
Poor footwork or incomplete leg drive
Make it harder
Stable split recovery and pause
Make it easier
Push press
Breathing
Explosive exhale on drive
Build a workout with this exercise
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Beginner · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.