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Split Jerk

in Quadriceps Exercise


Main Muscle Worked: Quadriceps

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Split Jerk - Exercise Guide

Step 1

Stand up straight with a barbell racked across your front shoulders.

Step 2

Squat down by bending you knees while you keep your hips steady.

Step 3

After that, quickly extend your knees as powerful as you can. Push your heels on the floor to gain momentum and help your feet leave the floor.

Step 4

Once your airborne, quickly move your feet to a staggered position (one foot forward and one foot backward) and knees slightly bent.

Step 5

As you land, lift the barbell overhead. Be sure to move your head back a little so that the handle won't hit your chin. Absorb the impact with your legs.

Step 6

Hold your position for a moment then slowly proceed to a standing position with your feet together.


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