Barbell Split Jerk

1. Start Position: Stand with your feet shoulder-width apart. Place the barbell in front of you at the height of your collarbone, gripping it with palms facing forward and elbows slightly in front of the bar. This is the rack position.

2. Dip Phase: Begin with a slight dip of the knees, keeping your torso as upright as possible.

3. Drive Phase: In a powerful and explosive movement, extend through the hips, knees, and ankles, driving the barbell upward off your shoulders. As the bar begins to ascend, prepare to split your legs into a lunge position.

4. Catch Phase: Quickly reposition your feet into a split stance as the bar continues to move up, with one foot forward and the other back. Drop your body underneath the bar, catching it with your arms fully extended overhead.

5. Recovery Phase: Stabilize your position, keeping the bar overhead and the core tight. Bring your back foot up halfway towards your front foot, then step forward with your front foot to meet your back foot, regaining a standing position.

6. Return: Carefully lower the bar back to the starting rack position. Reset and prepare for the next repetition.

Tips: Always perform a proper warm-up before beginning heavy lifts. Keep your core tight and engaged throughout the movement. Focus on a strong drive through the legs and a quick transition into the split. Practice footwork without weight to ensure proper technique. Start with lighter weights to master the technique before attempting heavier lifts. Always ensure safety and consider using a spotter or performing the lift within a squat rack or dedicated Olympic lifting platform.

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