Adiletix - Barbell Split Jerk From Rack - Step-by-Step Guide
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Barbell Split Jerk From Rack
1 - Set a barbell in a rack at upper-chest height and position it across the front of your shoulders in a front rack grip, with elbows slightly in front of the bar.
2 - Step back from the rack with your feet about hip-width apart, brace your core, and keep your torso tall.
3 - Dip straight down by bending the knees slightly while keeping your heels down and chest upright.
4 - Drive powerfully through your legs to accelerate the bar upward, then quickly push under the bar.
5 - Split your feet into a lunge-like stance, catching the bar overhead with arms fully locked out and the bar stacked over your shoulders, hips, and midline.
6 - Stabilize the overhead position, then recover by stepping your front foot back partway and your rear foot forward until your feet are together.
7 - Lower the bar safely back to the front rack or return it to the rack before repeating for the desired number of repetitions.
